Gymnastics November 29th / December 1st

Tuesday November 29th

2 rounds

5 pull ups

5 push ups

Run 200m

Max Effort

A: Practice Toe Nail strict transition

B: 7×1 Muscle Up Negative *Preform with as much control as possible, lower to rings place toes on ground transition through and to kneeling

A: Practice Gymnastic Swing

A1: 4×8 Ring Push Up

A2: 4×8 False Grip Ring Row

A: Ring Pull Up 2-2-2-2-2-2

B: Ring Dip: 3-3-3-3-3-3

Thursday December 1st

20 pass throughs with pvc

10 around the worlds with pvc

30 hollow rocks

30 superman rocks

Strength

Practice: Gymnastic swing with pull to hips *No turn over attempts!

A1: 4×4 Russian Dip on Boxes

A2: 4×3 Ring Pull up negative (false grip)

A3:4×6 Extended Range of Motion (EROM) PushUp *set rings or platform to allow the chest to pass below parallel

Max Effort

Practice: Review Toe Nail Spot

A: 10×1 Toe Nail Transition

B: 10x ME Ring Pull Up Hold *This means pulling all the way to sternum and holding, not just chin over rings, and in false grip

B: 10x ME Ring Support, bottom. *Hold the deepest part of your dip unassisted. Focus on good shoulder position. Scapulas down and back.

Practice: Top down Toe Nail progression

A: Ring Pull Up 3-2-2-2-2-2

B: Ring Dip: 4-3-3-3-3-3

Published by CrossFit Havoc Palmetto, Ellenton, Parrish