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.
Toes-To-Bar (5 max sets)
Modify with knees to elbow or chest. Rest 2 minutes between sets.