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Gymnastics Conditioning

Metcon

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Workout

Aleve

Gymnastics Conditioning

Minutes 0-5:
Pull-up practice or AMRAP of gymnastic complex
1 Gymnastic Complex:
* 1 Strict Chest to Bar Pull-up
* 1 Strict Pull-up
* 1 Kipping Pull-up
* 1 Chest to Bar Pull-up
* 1 Bar Muscle-up
Minutes 5-10:
5 Strict Ring Dips
5 Pausing Ring Rows

Metcon (Time)

For Time:
Buy-In: 50/35 Calorie Row
21-15-9
Shoulder to Overhead 115/85 (RX+ 135/95)
Pull-ups
Cash-Out: 50/35 Calorie Row

Accessory

3 rounds:
KB Pendlay row x 10
½ kneeling KB press x 8 each
DB hammer curl x 10

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, January 07, 2020

Male Clients

1

Andrew
Starsick

4:30pm CrossFit

1 x 40

1

Naby
Damarputra

12:00pm CrossFit

1 x 40

1

Rick
Kyle

6:30pm CrossFit

1 x 40

1

Ryan
Cain

6:00am CrossFit

1 x 40

2

Eric
Pethtel

5:30pm CrossFit

1 x 32

First 8 with ab mat

3

adam
charlton

3:30pm CrossFit

1 x 10

3

Nate
Smith

6:00am CrossFit

1 x 10

3

Shawn
Grushecky

5:30pm CrossFit

1 x 10

3

Stephen
Sutherland

5:30pm CrossFit

1 x 10

4

Tyler
Messenger

6:00am CrossFit

1 x 1

All 40 reps ✅

5

Bobby
Stanley

6:30pm CrossFit

1 x 0

5

davidj
myers

5:30pm CrossFit

1 x 0

Strict

6

Dan
Liss

6:00am CrossFit

1 x 30

5 negative HSPUs 10 strict pull ups

7

Bill
Rutherford

6:00am CrossFit

1 x 20

8

Jeff
Martucci

6:00am CrossFit

1 x 10

8

Rob
Stansbury

5:30pm CrossFit

1 x 10

9

Ray
Betler

12:00pm CrossFit

1 x 1

10

Charlie
Labritz

12:00pm CrossFit

1 x 0

10

Jackson
Cramer

3:30pm CrossFit

1 x 0

Female Clients

1

Amelia
Parsons

5:30pm CrossFit

1 x 40

2

Jodi
Coker

12:00pm CrossFit

1 x 20

3

Leigh
Chandler

4:30pm CrossFit

1 x 0

3

Natalie
Kovatch

8:00am CrossFit

1 x 0

3

Nicole
Opbroek

3:30pm CrossFit

1 x 0