8.14.19 – Gymnasty

CrossFit Georgetown – CrossFit

August 15 – Stretch Zone @5PM
August 17 – Airrosti Prehab Clinic @ 8AM
September 7 – 1 Yr. Anniversary Party @ 4PM

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Activation

Foam Roll: Lats, Scaps, Traps, Delts, Throacic Spine, forearms, calf, shins

Activation:

1×10 Internal & External Rotation (orange band)

Warm-up

3x

:30 Hollow Body Hold

:30 Superman

10 Pass Throughs

Gymnastics

Go over the mechanics of:

HSPUs

Pullups

Max HSPU in 5 minutes (AMRAP – Reps)

How many HSPU can you get in 5 minutes?
Find your max reps of HSPU in 5 minutes.

If you can’t do HSPU on wall (strict or kipping)

Alternatives:

Box HSPU

Wall Walks

Shoulder Taps (1/1 is the count)

Max PU in 5 Min (AMRAP – Reps)

How many pull ups can you get in 5 minutes?
Find your max reps of PU in 5 minutes.

If you can’t do kipping or butterfly

Alternatives:

Strict

Banded – across rack

Banded – hanging

Ring Rows

Max Double Unders in 5 minutes (AMRAP – Reps)

How many DU can you get in 5 minutes?
Find your max reps of DU in 5 minutes.

Alternatives:

Singles

Plate touches

DB jump overs

Metcon (Time)

3 Rounds – NOT for time – just to move
9/6 Cal AB

10 Push ups

12 Air Squats