CFT 01062020
Lot's of gymnastics happening now team! Get ready to improve your pull, your transitions, and your cycling!
Warm-Up:
5 min on each rower and bike
Stretch shoulders, hips, quads, calves
Practice:
Tabata HS holds
3x10 Barbell Hip Thrusts supersetted w/
Standing Clam shells
Gymnastics Warm-up:
2 rounds:
Ski x 15 cals
Hollow x :20
Arch x :20
Bar Muscle Up Practice:
2 rounds:
Kip swings x 5 (get a big arch!)
Jump into "Muscle up" (this is the swing practice) x 3
3 rounds:
Banded strict bar muscle up x 2
*Use band and false grip
Gymnastics:
3 rounds:
Straight arm pull downs x 10
Banded strict chest to bars x 10
Tricep roll backs x 10
Rest 2 min between rounds
Straight arm pull downs on pulley system with rope
attachment.
Do the clean and jerk warm up before you start
Weightlifting:
EMOM x 20
20 double unders
1 clean and jerk
*Increase throughout