Category Archives: Gymnastics

NEXT GYMNASTICS CYCLE STARTS JANUARY 10TH! 6 Weeks Focusing on “CrossFit Open” Gymnastics Prep. Pull ups, Muscle ups, Burpees, Handstand push ups, Handstand walks, Wall walks, Double Unders, Toes to bar…..etc.

Monday December 6th: Warm up – 10-15 of each: scap pull-ups + beat swings + strict knee raises + hand release push ups For quality5 roundsMax rep strict pull ups10 calorie bike15 GHD sit ups 12:00 AMRAP1 bar muscle up // 2 chest to bar pull ups10 cal row2//410 cal row3//6….. Accessory50 second plank +Continue reading “Gymnastics Week 6 December 6th and 9th”

Monday November 29th: Warm up – 10 inch worms + 10 scap pullups + 10 beat swings + :30 bar hang AMRAP 10:00 FOR QUALITY5-7 Strict Pull-ups12 GHDSU10 calorie bike For time:50 sit ups45 pull ups40 sit ups35 toes to bar30 sit ups25 cal row20 sit ups15 hand release push ups10 BMU // strict pullupsContinue reading “Gymnastics Week 5 November 29th and December 2nd”

Monday November 22nd: Warm up – 10 inch worms + 10 scap pullups + 10 beat swings + :30 bar hang AMRAP 15:00 FOR QUALITY3-5 Strict Pull-ups6-8 toes to bar10 calorie bike For time:6 rounds for time3 BMU / 5 chest to bar8 calorie row Rest 3:00 4 rounds for time4 bmu / 6 chestContinue reading “Gymnastics Week 4 November 22nd”

Monday November 15th: Warm up – 10 inch worms + 10 scap pullups + 10 beat swings + :30 bar hang EMOM 12:00o- +1-2 strict pull upse- +1-2 strict ring dips For time:Buy in – 20 toes to bar6 rounds6 BMU // 9 chest to bar30 double unders6 double DB man makersBuy out – 20Continue reading “Gymnastics Week 3 November 15th, 18th”

Monday November 8th Warm up10 scap pull ups + 10 beat swings + 10 cal echo bike + 10 inch worms + :30 bar hang (relaxed) EMOM x 12:00Minute 1: +1-2 reps of last week’s strict pull upsMinute 2: +1-2 reps of last week’s strict ring dips For time:Buy in- 100 double unders5 rounds6 devilContinue reading “Gymnastics Week 2 November 8th and 11th”

Gymnastics Starts Tonight! Monday Warm up10 scap pull ups + 10 beat swings + 10 cal echo bike + 10 no push up burpees Test dayMax Bar Muscle up OR Max Chest to bar OR Max Pull ups AND Max Strict pull ups*it is based no current skill if you test muscle ups, chest toContinue reading “Gymnastics Week 1 November 1st and 4th”

New 6 Week Gymnastics Cycle Starts November 1st. WE WILL FOCUS ON MUSCLE UPS. Get signed up!

Monday October 18th: Warm up:2:00 row + 15 pushups + 15 GHD sit ups + 20 walking lunges 1 . For time:21-15-9DB bench press 35#s/20#sRow caloriesBurpees 2 . 15:00 AMRAP8 HSPU200 m run8 toes to bar200 m run 3 . 4:00 AMRAPMax rep HSPU – sets can only be 3 reps, if 2 are doneContinue reading “Gymnastics Week 6 October 18th and 21st”

Monday October 11th: Warm up3:00 bike + 8 inch worms + 5 HSPU negatives 1 .AMRAP 3:00 x 3 rest 2:00 in between500 m row + max SHSPU in remaining time. 2 .10 rounds for time:4 SHSPU6 wall balls8 box jumps 3. 3 sets:15 UNBROKEN DB push press (should be difficult)15 GHD sit ups ThursdayContinue reading “Gymnastics Week 5 October 11th and 14th”