General Warm Up (5-12)
3 rounds:
:30 Inchworms
:30 Banded Pass Through
:30 Alternating Single Leg V up
:30 Banded High Pulls
Specific Warm Up (12-30)
T2b:
10 Scap Pullups
5 Kips
5 Big Kips (2″ hitch, become weightless)
5 Knees above hips
5 Toes to Bar
C2b/BMU:
:10-:15 Chin over Bar Hold (partner spot)
4x Kip, Kip, Pullup (scale with bands or jumping)
5 Hips to Bar
5 Chest to Bar Pullups
3-5 Jumping Bar Muscle Up
1-3 Bar Muscle Up
WW/HSPU:
:20 HS Hold (wall facing)
3-5 Negative HSPU (:03 lower, facing away from wall)
3-5 Kipping HSPU (facing away from wall)
3 Strict HSPU (facing away from wall)
1 Wall Walk + 2 Wall Facing HSPU
(30-47)
3 Wall Walk complex
4 Bar muscle up
5 Toes to bar
6 Chest to bar pull up
10 rounds for time.
Goal: Sub 14:00 (fast times can be under 12:00)
Cap: 17:00
**Wall Walk complex = 1 wall walk + 1 strict WF HSPU
Intermediate: abmat on WW Complex, banded or jumping BMU, banded chest to bar
Baseline: 7 rounds: partial wall walk, Burpee + jumping pull up, Hanging knee raise, banded pull or ring row
(50-60)
Gymnastic Finisher
3 sets:
1:00 Strict Pullup
1:00 Strict Handstand Pushup
Rest 1:00 between sets
(0-5)
Today we don’t have an external load in sight and we will get plenty stronger. Practice and refine the quality of your movement and scaling considerations through the warm up and be prepped to be tested and challenged on today’s 10 rounds of gymnastics.