CrossFit On Track – CrossFit
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.