CrossFit Inventive – Gymnastics
Warm-up
Red band:
20 Nose bridges
10 Forward Pulls each side
30 Tricep ext
20 Lat pullsdowns
10 RDL’s each side
—–
10 x scap pull-ups
20 sec hollow hang
10 x kipping swings
—–
L-Ring Holds
20 seconds On
40 seconds Off
——
Metcon (No Measure)
Ring Muscle up progressions
(3 sets) of:
Interval 1 – Full Support Hold on Rings x 15-20 seconds
Interval 2 – Catch Position Hold x 10 seconds (accumulate time if necessary)
Interval 3 – Ring Dip Negatives x 4 reps @ 30A1
*Attempt to descend to the deepest part of the dip you can still control without falling off the rings.
Followed by. . .
(3 sets) of:
Interval 1 – False Grip Static Hang x 10 seconds (accumulate time if necessary)
Interval 2 – Ring Pull-Ups Scaled x 4-5 reps (with or without false grip)
Interval 3 – Squatted Muscle-Up Transition x 4-5 reps
*The squatted muscle-up transitions are the transition only. Shoulders should be as near to the rings as possible for the duration of the reps (no pull-up nor dip)
**Keep this movement slow and controlled. There should be no point in the movement that you feel you are utilizing momentum, and there should be no part of the movement that feels like you “drop” into a position.
Metcon (Time)
Gymnastics Conditioning
4 sets of this Complex:
5 T2B
1 Bar muscle-up
3 T2B
1 Bar muscle-up
Rest as needed to go unbroken.