Category Archives: G

Gymnastic Movement

Gymnatics Work then Row, HSPU, Pullups and

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Adapted version of the CF Invictus Workout from August 16, 2019.  Adapted since I don’t have space to do full ring or bar muscle ups so this should help to maintain the strength and skill needed. 

Every 2 minutes for 18 minutes

  • Muscle Up Transitions from Plank x Max Reps in 45 seconds
  • Handstand Walk x Max Steps in 45 seconds
  • L-Sit x 45 seconds accumulated

For the MU transitions, do the first of the 3 progressions shown in this video. Don’t cheat on the false grip, undoubtedly the most important part of the muscle up.

Then EMOM for 20 minutes (4 rounds of each)

  • Row for Calories
  • Max Reps Handstand Pushups
  • Max Reps Ring Pullups (with False Grip)
  • Max Reps Ring Dips
  • Rest 1 minute

Results:  For the first part, the transitions worked well, did about 5-6 per round.  The handstand walks went very well 18 steps in one secton (10 in one direction 8 back).  L-Sits with bent knees.  For the second part Row 8/8/7/7, HSPU 10/8/6/5, Pullups 3/3/2/2, Dips 12/12/12/8.

Cleans and Pushups then 3 Tabatas

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Every 3 minutes for 21 minutes (7 rounds)

First 5 rounds

  • 3 x Bench Press

Last 2 rounds

  • Max Unbroken Plyometric Pushups

3 rounds of standard Tabatas (8 rounds 20 seconds work/10 seconds rest)

  • Round 1 – L-Hang
  • Round 2 – Russian Twist @ 12kg
  • Round 3 – Situps

Results:  Erased the results before I recorded them here but think I got up to 205lbs for the Bench Press, 20 and 16 Plyo Pushups.  L-Hang with bent knees.

One Minute Intervals then Deadlifts

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The first part of this WOD is inspired by a training plan I saw for Spartan races.  The second part is the Crossfit Mainsite WOD from Feb 16, 2019.

For max reps, cycle through 5 rounds of each, resting 30 seconds between each station.

  • 1 Minute Mountain Climbers
  • 1 Minute Strict Pullups
  • 1 Minute Situps

Then 9 rounds of Deadlift with the following rep scheme

  • 5-5-3-3-3-1-1-1-1

Rest 2 minutes between rounds, increase weight each round.

Results:  120 Mountain Climbers(R+L=1), 54 Pullups, 111 Situps.  Deadlift 135-155-170-185-205-225-255-275-290lbs.

Gymnastics Conditioning

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After yesterdays all weight lifting workout, decided to work on gymnastics conditioning today.

EMOM for 16 minutes (8 rounds)

  • First round: 3 – 5 x Weighted Dip @ 15kg
  • Second round: 2 – 3 x Weighted Pullup @ 15kg

Rest  1 – 2 minutes then two rounds of

  • Max Effort Dynamic Plate Pushups
  • Rest 1 minute
  • Max Effort TRX Reverse Rows with feet on 20 inch/50cm box
  • Rest 1 minute

Then EMOM for 15 minutes (5 rounds)

  • First round: 6 – 8 x Glute Bridge @ 110lbs/50kg
  • Second round: 8 x TRX Pike Press
  • Third round: 8 x Russian Twist @ 14kg (over and back is 1 rep)

Results:  Weighted Dips did all 5 reps.  Pullups dropped to 2 reps after 3 rounds. Glute Bridges started with only 6 reps but then switched to 8. Plate pushups 22 and 13 reps.  Reverse Rows 10 and 8 reps.