Gymnastics is now MONDAY and WEDNESDAY @ 6 PM! This month we will be focusing on Gymnastics movements used in The CrossFit Open! Come improve your skills or learn something new!
Monday February 20th:
- Warm up:
100′ Bear Crawl
100′ Crab Walk
100′ Hopping bear crawl
100′ Crab Walk
- Skill:
HSPUs
2:00 OH Double KB Hold
-Into-
EMOM for 6min
10 Kipping HSPU
- Workout:
4 Rounds:
50′ OH Walk (Challenge: Bands and KB on barbell)
:10 Free standing HS – :20 if need to use wall
- Homework:
3×5 Pull up negatives
6 attempts at linking butterfly pull ups
10 MU Kips on ring
Wednesday February 22nd:
- Warm up:
2 rounds
20 pass throughs with PVC
2xME Static Pull up hold
5 strict pull ups
then…
Tracy run stretches
- Skill:
Butterfly Pull Ups
Technique Overview
Every 2:00 for 10:00
1) 15 Butterfly
2) 10 C2B
3) 5 Bar MU
4) 10 C2B
5) 15 Butterfly
- Workout
4 Rounds
2:00 min AMRAP
5 T2B
10 Burpees
~Rest 2:00
- Homework:
Every :30 for 5min – 5 HSPUs (any way that challenges you)
4×5 Ring Dips
3×10 strict press with dumbbells
Practice Splits
CrossFit Havoc 