Gymnastics Work – CrossFit Bensalem
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Gymnastics Work

7
Apr

Gymnastics Work

CrossFit Bensalem – CFB Barbell Club

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Warm-up (No Measure)

ROMWOD

Rope Work

Every minute, on the minute, for 5 minutes (five sets) of complex:

Rope Climb x 1 rep + Rope Pull-Ups x 6-8 reps

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Every 30 seconds, for 4 minutes (4 sets) of:

Interval 1 – Rope Pinch to Stand x 4-6 reps (make sure you are alternating hands at equal distances every time)

Interval 2 – Tuck-Up x 10 reps

Pull Up Work

Every 10 seconds, for 60 seconds (6 sets) of:

Target Reach Swing x 1 rep

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Every 10 seconds, for 2 minutes (12 sets) of complex:

Target Reach Swing + Toes-To-Bar x 1 rep

*Attempt to keep your legs straight, even if you can’t quite get your toes to touch the bar.

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Every 30 seconds, for 2 minutes (2 sets) of:

Interval 1 – Kipping Swing on Bar x 15 reps

Interval 2 – Kipping Back Slide x 10 reps

**Optional**

Spend 60 seconds attempting your first Bar Muscle-Up!

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Every minute, on the minute, for 6 minutes (4 sets) of:

Interval 1 – Kipping Knees-To-Chest x 20 reps

Interval 2 – Arch Under Bar Jump to Support x 10 reps

Interval 3 – Supine Overhead Plate Lifts (15#/25#) x 20 reps

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