CrossFit Gymnastics – July 2018

After a month of conditioning and some excellent improvements on your 21, 15, 9 capacity, we now switch back to strength. This month looks to improve your strength for muscle ups (ready for next month’s conditioning workout) without actually doing any muscle ups 🙂

Everything can be scaled for those members who are either new to training or not yet ready for muscle ups. The strength you build will carry over to your performance in all CrossFit classes. Your coach will be happy to find alternatives that provide positive results for your level of experience so please do feel welcome to come.

A1. Wide grip subscapularis pull up (push yourself away on lowering)*

7, 5, 3, 7, 5, 3 @ 3010 : 100 sec rest

NB: if you attend all four weeks of the programme, week 3 will deload with 50-60% of the volume i.e. 7, 5, 3, 3

(reference: Poliquin Group)

A2. 6×10 v-ups

*Scale: this will depend on your experience – your coach will decide on the day. Likely to be eccentric pull ups (standard grip) or wide lat pull downs

B1. Push up variation (see list below)

B2. Pull variation (see list below)

Set 1 push: x6-10 Superman push up (core and lats)

Set 1 pull: x4-6 Knee up NG fat grip bent over row, unilateral arc (bring DB to hip) @3012

Set 2 push: x6-10 Around the world push up (shoulder mobility and isolated pressing)

Set 2 pull: same as above

Set 3 push: x6-10 Walking push up (power)

Set 3 pull: same as above

Set 4 push: x6-10 Screw up push up (shoulder and elbow strength)

Set 4 pull: same as above

Set 5 push: x6-10 Mountain climber push up (forward lean strength for planche)

Set 5 pull: Sled face pull 12-15 reps*

Set 6 push: x6-10 Scorpion push up (pressing strength and anterior mobility)

Set 6 pull: Sled face pull 12-15 reps*

Set 7 push: x6-10 Spiderman push up (pressing strength)

Set 7 pull: Sled face pull 12-15 reps*

*For those who are newer to training please do x10-12 DB bicep curls and x10-12 cable face pulls