Today we work specifically on gymnastics capacity. Take time to refine body positions and awareness in the warm up and prep so we ensure maximizing the time of the “gymnastics capacity” piece. The work done there should be scaled to gain local muscle strength and endurance. On today’s conditioning the goal is to utilize a kip or butterfly for the pull ups and select a load for swings that can be done unbroken to keep the intensity of steady movement as the focus!
3:00 of your choice erg
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5 banded pass throughs
:10 Handstand hold (on wall)
:10 Supinated dead hang from rig
5 inch worm
3 rounds for quality
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1 Wall Walk
5 Scap Handstand push up (elbows stay locked out, shoulder shrug only)
5 Supinated Scap pull up
5 Burpee no push up
3 rounds for quality
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7:00 of skill
- Kip swing (from rig)
- Lunge to handstand (free hold entry practice)
- Headstand hold (finding tripod position)
*Use the time given to focus on simple skills that will carry into performance later today!
7 minute AMRAP
5-4-3-2-1
Strict Handstand push up
Strict Chin Up
*Scale the movements to strengthen your body but to be able to reach the prescribed rep ranges unbroken.
RX Conditioning
5 Wall Walk
10 Pull Up
15 Kettlebell Swing (53/35lb.)
6 rounds for time.
Intermediate
3 Wall Walk
10 Pull Up (Banded pull up)
15 Kettlebell Swing (35/25lb.)
6 rounds for time.
Baseline
3 Wall Walk (Partial)
10 Jumping pull up / Inverted Row
12 Kettlebell Swing (25/15lb.)
6 rounds for time.
