Gymnastics  Day:

Warm-up:
30″ Each
PVC Pass Throughs
Scap Pull-ups Video 
Beat Swings Video
— then —
1 Minuto Each
Banded Shoulder Distraction Video
Overhead circles Video 
Banded Pull Aparts Video
— then —
30″ Each
10 Inch Worms
5 Push-ups
PVC Pass Throughs
PVC Lifts Video 
5 Inchworms
Plank Hold Video 
— then —
1 Minuto Each
Hamstring Stretches Video 
Reverse Snow Angel Video 

 

SKILL

Strict Pull-up – Skill A:

Every 2 mins for 10 mins.

5 Toe Spot Strict Pull-up +Negatives 3″  Video 

-Then-

Toes-to-bar – Skill A:

Ring Lat Press Downs 3×8   Video

Rest as needed between sets.

We really want to try and get the rings close to the hips

-Then-

Strict Pull-up – Skill B:

Single Arm Dumbbell Bent Over Row 20-20-20-20   Video

Use the heaviest weight you can for each set.

Rest as needed between sets.

4×8-10 L/8-10 R More lat strengthening today, but this time with some dumbbells. If you don’t have a dumbbell, you can use a barbell. The goal here is to pull the weight to your hips, not your chest. The elbow should go back and up. This will activate and strengthen your lats. *Feel free to support yourself on a bench if needed. Use a weight that is challenging but that still allows you to get the load to your hips.

-Then-

Toes-to-bar – Skill B:

Strict Straight Leg Raises 3×5

Rest as needed between sets.

We do not have to worry about getting so high that we make contact with our toes and the bar. We are just starting to build the strict strength which will help you get a toes-to-bar. Get your legs as high as you can, wherever that is for you. Start the movement by pressing down on the bar and getting behind it then compress. Straight legs and pointed toes for this as well.

-Then-

Strict Pull-up – Skill C:

Feet Elevated Ring Rows 4×8  Video

Rest as needed between sets.

4×6-8 reps

The goal here is to pull the rings down to your hips. Much like the lat PRESS downs on Day 1, think about pressing the rings down rather than pulling yourself up.
Use as little hip momentum as possible. Some momentum is okay here if you can’t get any movement at all, but initiate with the press down and not the hips.

*The higher the box, the tougher these are.

-Then-

Toes-to-bar – Skill C:

 

Beat Swings 3×8  Video

Rest as needed between sets.

Hold a towel between your feet. Maintaining tension is key. We want active lats, active core and active glutes. Really think about pressing down on the bar and firing those lats. The towel in between the feet will help us maintain tension throughout the body.

#buongiornocrossfitters #intheopen #comptrainclass #crossfit #sport #rewind #instagram #pickoftheday #insta_salento #unbrokenaddiction #instagramers #amzing #smile #instalike #instacool #look #love #gym #girls #happy #muscle #fitness #fitnessmotivation #winter #summer #abs #girl

Share this article

You May Also Like

Leave a Reply

Your email address will not be published. Required fields are marked *

Copyright @2015 CrossFitSud Associazione Sportiva Dilettantistica - Via Giuseppe Aprile 10 A, 73100 LECCE. crossfitsud@gmail.com - 3922168698 - CF.93126730758

Powered by www.bomavisual.com • ph. Silvio Bursomanno