CrossFit On Track – CrossFit

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Gymnastics

Use this time to work on strict pull-up strength or to practice kipping or butterfly pull-ups. Instruction will be focussed on kipping only. If you don’t have butterfly, but can kip, then either practice kipping or work on strength.

Strict Pull Ups (5×3-5 AHAP)

Pull Ups with no kipping movement

Gymnastics

If you don’t have 3 unassisted strict pull-ups, work on strength. If you DO have at least 3 strict pull-ups, you can opt to work on kipping or butterfly pull-ups. Instruction will focus on kipping. If you do NOT have butterfly pull-ups, but you can kip, then either work on kipping or strength.

Metcon (Time)

Partner Relay!

1-10-1 HSPU or Push-Press

10-1-10 bent-over row or ring row

A: 1 HSPU

B: 1 HSPU

A: 10 ring rows

B: 10 ring rows

etc.

Strict Pull Ups (5×3-5 AHAP)

Pull Ups with no kipping movement

Post-WOD

Metcon (Time)

Partner Relay!

1-10-1 HSPU or push-press

10-1-10 bent-over row or ring row

Partner A: 1 HSPU

Partner B: 1 HSPU

A: 10 ring rows

B: 10 ring rows

etc.