403-619-1116info@crossfitaboveall.com CrossFit Above All
Blog
Home / work out of the day / Gymnastics Programming for the week of Aug 17 2015

Gymnastics Programming for the week of Aug 17 2015

0

Monday
Competitive

4×2 Band Resisted Strict Muscle-ups on Rings

5×1 Weighted Legless rope climbs

3×5 Chest Facing wall Strict Deficit HSPU

5x 1 Minute of Handstand Walking max distance rest 1:30

2×3:00 FLR

Foundations
5 x 
3 (jumping or Kipping ) Kipping Bar Muscle-ups
5 Strict Pull-ups
0:10’s l-sit hang

4 x 1 rope climb

7 x 3 Negative HSPU ( 2″ deficit)

4 x 10 Ring Push-ups ( Pause at top for 1’s each rep)

4 x 25 Hollow rocks

Tuesday
Competitive

5 x 3 band Resists Strict Ring Dips, lock out and turn out

Find Max Rep Kipping HSPU (paralettes?)
then 3 x 65% of reps

5 x5 Pull-overs on bar

Foundations

Find 1RM Strict Ring Dip

4 x 7 Dips on Parallel bars

5 x

3 Mix Grip Pull-ups Strict
5 Kipping Mixed grip CTB pull-ups
Hold Chin-over bar for 0:10’s after last rep

6 x Chest Facing wall Sideways Handstand walking 20′

Wednesday
Competitive

4 X
6 Strict Pull-ups
3 kipping bar Muscle-ups
3 Pull-overs

5 x 4 Wide Grip Behind the neck pull-ups

2 x 10 Alternating Archer Push-ups on Rings

Foundations
5 x 3 Elastic assisted Strict bar Muscle-up

5 x 5 Strict Mixed Grip CTB pull-ups

2 x 10 Alternating Archer Push-ups on Rings

5 x 25 Hollow Rocks

Thursday
Competitive

5 x max L-sit hold

4 x 12 Dips on Rings 

6 x 2 Legless rope climb

4 x 75′ Handstand Walking

4 x
5 Winshield Wipers ( left + right =1)
4 Around the worlds ( left + right = 1)
10 toes to bar ( straight legs)

Foundations

10 x 3 Pike Position HSPU (0″-5″ Deficit)

5 x 5 Strict Dips on Parallel bars

3 x 6-10 Kipping Chest to bar Pull-ups

4 x :30 Arch holds

Recommended Posts

Leave a Comment

POST COMMENT Back to Top