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Gymnastics Skills Day

By Scotty 0

CrossFit SFS – CrossFit

Metcon (No Measure)

Bit of a change up this week with some gymnastics endurance on the cards as we get closer to the Open. A great opportunity to work on the skills and focus on getting better.

Warm-up (No Measure)

30s Childs pose

30s Rig Hang

30s/side Lizard lunge

3min AMRAP

30s HS Hold

10 Banded Pull Apart

10 Empty Bar Strict Press

30 Single Skips/ Hops


Childs Pose: https://www.youtube.com/watch?v=nMp3MlTz9fA

Lizard Lunge: https://www.youtube.com/watch?v=r_7D5eOdu84

Metcon (No Measure)

Coaches Timing: 15:00-35:00

Gymnastics Strength/Endurance


Min 1 – 4-8 Strict HSPU

Min 2 – 4-8 Strict Pull Up

Scaling Option:

Strict HSPU: can be adjusted to a hold for those needed to get comfortable upside down or a 3s negative

– For those not yet ready for the wall regress to pike HSPU from a box or the floor and just to a push up if needed.

Strict Pull ups: can be banded to allow a tough set of 8.
– We’ll be working on some gymnastics strength endurance today.

– For those with strict HSPU, we’re looking to pick a set size we can repeat for 6 sets. If you think you can repeat more than 8 you are welcome to go for it.

– We’re looking for quality reps here too, we don’t want to see anyone bouncing out of the bottom to make the rep.

Metcon (AMRAP – Rounds and Reps)

Coaches Timing: 35:00-55:00


200m Run

15 Power Snatch @40/30kg

12 Burpee Box Jump Over @24/20″

Scaling Options:

Power Snatch: Decrease weight, use DB’s

BBJO : reduce height, step up & over

Run counts for: 4 reps
– We have a longer AMRAP for you guys in todays WOD, this means we’re looking for you guys to maintain your pace throughout, avoid sending round one and then phoning it in for the remainder.

– If you’re good with a barbell going TnG on the snatches will be a big advantage but it does have the potential to send you off the deep end.

– Cruise those Burpee Box Jump overs and look to get into a rhythm, you can catch your breath on the run.

author: Scotty


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