Some Gymnastics and Power Conditioning
Warm Up
General
3 min @ increasing intensity on Machine of choice.
Mobility
Lat Foam Roller
Gymnastic technical
4 sets
3 Arch to hollow drill
3 Pull Ups
3 Jumping bar mu
Rest as needed
Strength
3 sets
30 Tall kneeling straight arm lat pull down @ light band
Rest 60 seconds
Up to 10 Bar Muscle-ups
Rest 2 minutes
Score: Reps completed in BMU
Scaling Options:
Beginner
15 Tall kneeling Straight arm lat pulldown
Rest 30 seconds
4-8 Assisted Strict pull ups
Intermediate
30 Tall kneeling straight arm lat pull down @ light band
Rest 60 seconds
5 Jumping lat to fly + 5 Jumping BMU
Workout
6 sets
4 Hang Power cleans @ 70%
10 Cal Row @ Damper 10/8
8 DB Vertical Jump @ Mod
Rest 90 seconds
TC: 20 min Score: Weight
Accessories
Bird dog + row
3 x 10/side
Rest 30-45 seconds between sets
All Workouts are on Wodify Workout CrossFit Sunshine Coast has moved over to Wodify Affiliate Management System. All Workout are now published …
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