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)


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.


Eccentric Pull Up (4×2-4 with a 6 second eccentric/negative)

Eccentric Pull Up (1 rep as slow as possible)

*Cap at :30 seconds. Use a partner to time you or set up where you can see a clock. Count each second as 1 rep.

Accessory Work

Toes-To-Bar (5 max sets)

Modify with knees to elbow or chest. Rest 2 minutes between sets.

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