CrossFit Ktown – CrossFit
A): 2017 Gymnastics Cycle Progressions (No Measure)
Practice (20 min) –
Ring dip: dip support (top) -> dip negative -> weighted dip negative -> dip support (bottom) -> dip positive (master full ROM on the parallel bars before moving to rings)
Strict muscle-up: false grip hang -> false grip ring rows -> false grip chest-to-ring pull-ups -> ring row w/ turnover -> feet-elevated ring row w/ turnover -> strict muscle-up
Front lever: pulling prep -> pulling prep w/ chest pull -> pulling prep w/ knees up -> front tuck -> open front tuck -> tuck repeats -> can opener -> front lever
*An athlete should be able to show mastery in the ring dip before moving on to strict muscle-up or front lever. Focus on your quality of movement. We will ride these progressions for 4-6 weeks.
B): Metcon (Time)
200 DU or 400 SU
100 cal row
50 cal bike
XTRA): Metcon (Time)
Accumulate 2 minutes holding the heaviest two KB possible in farmer’s carry position.
Score is total time it took to accumulate two minutes. Note your weight (single KB).