WOD

Strongpoint CrossFit – Gymnastics

Warm Up and Mobility

3 minutes Assault Bike or Row

30 Pass Throughs

Crossover Symmetry Protocol

– or –

Three rounds of:

10 Pass Throughs

10 Pull Aparts

10 Banded Face Pulls

Smash lats, chest with foam roller or lx ball (3-5 minutes)

Banded OH or banded OH complex (lateral opener, banded OH, cross body)

Core

4x:15 Hollow Hold On Pull Up Bar

4:15 Arch Hold On Pull Up Bar

4x:15 L Sit or Tuck Hold

6×1(3+2) Arch/Hollow + Arch/Hollow-Plus

*Aggressively snap to hollow and engage lats on Arch/Hollow-Plus. You should experience some vertical displacement of the body on the Plus movement.

Strength

Strict Pull Ups (10-8-6-6-6)

*No kip or swing

Metcon (No Measure)

10 Sets:

1 Hanging Knee Raise, 1 Knees to Chest, 1 Toes to Bar
Scale complex by stringing together 3 reps of the most difficult variation you can complete with good form (i.e. 1 Hanging Knee Raise, 2 Knees to Chest for someone who cannot get all the way toes to bar). The objective of this drill is to build consistency in your swing & kip.

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