CrossFit Gymnastics – February

Warm Up

10 mins

Bear Crawl

Turkish Get Up

Double Under 

Part A

20 Mins

Complete as many rounds as you can

Choose ONE: 

A1. Chin Up (w/ banded resistance to INCREASE difficulty)

(Tie one end of band to a weight belt and the other to a DB on the floor. Start orange. Max purple)

A1. Chin Up 3-6 reps

A1. Eccentric Chin on Rings (10-30 sec). Aim for total of 40-60 sec TUT in a set.

Rest 60 sec

Choose ONE: 

A2. L-Sit Hold on P-bar 20-40 sec (choose scale variation if needed)

A2. Incline Leg Raise on Bench (hold a bar on the rack above your head and take TTB)

Rest as needed 

Part B

15 Mins

Complete as many rounds as you can

Choose ONE: 

B1. Beat Swing on Rings + TTR + Chin Up 5+5+5

B1. Beat Swing on Rings + K2E 10+5

Rest as needed

Choose ONE: 

B2. HandStand Walk to Wall (various distances)

B2. Strict HSPU + Kipping HSPU 3+3

Rest as needed

Part C

15 mins

Complete as many rounds as you can

Complete ALL: 

C1. Straight Arm Dips x 10-15

C2. Knee Up External Rotation x 6-10

C3. Lean Away Lateral Raises x 10ea

C4. 1 Arm Ring Row x 10 ea

Rest as needed.