CFPC – CrossFit

Gymnastics

Warm-up:

2 rounds-

10 Ring rows

10 PVC Pass throughs

(No Measure)

Level 1- “Unable to perform 1 unassisted Pull-up”

A) 5×3 5-sec Pull-up negatives- jump or step off a box with chin over bar and lower down to full hang as slowly as possible. If you need to, use a band to slow your descent.

B) 3x 8-12 Barbell curls

Level 2- “1 Strict Pull-up on command”

A) 4 min AMRAP: Strict Pull-ups

B) 3 sets; 1 Pull-up (strict) w/ 5 sec negative (banded if necessary to achieve 5 sec descent)

Level 3- “5 strict Pull-ups on command”

A) 3 sets of max kipping or butterfly pull-ups, rest 3:00 min between sets

B) Accumulate 30 Hollow Rocks

Level 4- “8 Strict Pull-ups/15-20 Kipping”

A) 4 sets of 5 weighted, strict pull-ups. Rest 2:00 min between sets

B) Accumulate 30 Hollow Rocks

L2: Metcon (AMRAP – Reps)

Level 2- Record total reps

L3: Pull-ups (Level 3- Record largest set)

L4: Weighted Pull-ups (Level 4- Record Heaviest set)

Warm-up

(No Measure)

2 Rounds:

5 SLOW Wall therapy OHS w/ PVC

50′ Waiters walk w/ Plate, each arm

5 Leg swings per leg each direction

15 Hollow rocks

Metcon

Metcon (Time)

21 Overhead squats (135/95#)

9 Bar muscle-ups

15 Overhead squats

7 Bar muscle-ups

9 Overhead squats

5 Bar muscle-ups

*Scale muscle-ups:

x2 Chest to bar pull-ups

or normal pull-ups if band assisted