Gymnastics Challenge Round 2

Posted: 26th April 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Gymnasty Warm-Up (No Measure)

Jog 100 m forward and backwards

10 Ring Rows

10 Ring Dips

10 Squats

10 Lunges

10 Seated Roll to Candle Stick

10 Push-ups

10 Pull-ups

20-30 Hollow Rocks

2 Muscle-Ups

2 Pistols each leg

2 Strict HSPU

2 Strict Supinated CTB pull-up

10-20 sec L-Sit hold on Floor

Metcon

Gymnastics Challenge 2.0 (10 Rounds for reps)

Two sets of:

60 Seconds of Muscle-Ups

Rest 60 seconds

60 Seconds of Alternating Pistols with Kettlebell (53/35)

Rest 60 seconds

60 Seconds of Strict Handstand Push-Ups (or L-Seated DB Press)

Rest 60 seconds

60 Seconds of Strict Supinated-Grip Chest-to-Bar Pull-Ups

Rest 60 seconds

60 Seconds of L-Sit Hold

(try to accumulate 30-40 seconds within the minute)

Rest 60 seconds

*You will have 10 separate scores.

Metcon (3 Rounds for reps)

Every minute, on the minute, for 9 minutes (3 sets each) for max reps:

Minute 1 – 30 seconds of Toes to Bar

Minute 2 – 30 seconds of Burpee to target (6″ above reach.

Minute 3 – 30 seconds of Ring Dips

*You will have 3 separate scores.

Buy Out: Snow Angels/Hollow Holds (No Measure)

Three sets of:

Reverse Snow Angels x 20 reps

Rest 30 seconds

Hollow Hold x 60 seconds

Rest 30 seconds

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