CrossFit Inventive – Gymnastics

Metcon (No Measure)

Pistol Squat Warm up & Progressions:

One set of:

Kettlebell Ankle Mobility Hold x 30 seconds (each ankle)

Followed by. . .

2 sets each leg

Ring assisted pistol squat (right leg) x 5 reps

Ring assisted pistol squat (left leg) x 5 reps

Followed by—

3 Sets of:

Bench or Box assisted Pistols x 5 reps each side.

Followed by….

6 min emom pistol squats:

Alternate for 20-30 seconds in each minute.

Use an abmat to elevate your heal. Use a kettlebell or light weight plate in your hands to counter-balance your body weight.

*Scale to Single banded assisted pistol squats each minute. Band will provide just enough stability to make you work hard in the eccentric and Concentric phase of the squat.

Metcon (No Measure)

Every minute, on the minute, for 6 minutes (6 sets) of:

Chest-To-Bar Pull-Up Negative x 6 reps @ 40A0 (A=assist)

*Start with feet on a box elevating your chest to the bar then release your feet, attempting the tempo negative.

*If this is a weakness for you, you may opt to start with your chin above the bar rather than your chest to the bar.

Metcon (No Measure)

Core & Accessory

Every minute, on the minute, for 3 minutes (3 sets) of:

L-Sit Lifts on Box x 15 reps

Followed by. . .

Every minute, on the minute, for 2 minutes (2 sets) of:

Banded Two-Handed Triceps Extensions x 30 reps