CrossFit Surmount – CrossFit
Gymnastics
Gymnastics Pull up Complex
5 sets:
5 strict
6 kipping
7 Butterfly
or
5 sets:
5 strict band assisted pull ups
6 jumping kipping pull ups on a box, one leg off*
1-5 kipping pull ups
https://www.youtube.com/watch?v=pSQZCjqq0XQ&feature=youtu.be
1: Metcon (12 Rounds for time)
EMOM x 12
Odd- 10 hanging knee raises + 5 DB cleans @ 25/15 lbs
Even- 45 seconds single under OR DU practice
2: Metcon (12 Rounds for time)
EMOM x 12
Odd- 5 TTB + 5 DB power cleans
Even- 30 double unders
3: Metcon (12 Rounds for time)
EMOM x 12:
Odd- 10 TTB + 5 DB cleans @ 50/35 lbs
Even- 40double under
4: Metcon (12 Rounds for time)
EMOM x 12*
5 TTB
5 DB Clean @ 50/35 lbs
30 Double unders
* All the work done in the same minute
Accessory Work
Prone Band Resisted Hamstring Curls
3 x 60 seconds max repetition @light band