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): 5k Row (Time)
Max Effort 5k Row
Half of class can begin with skills if we lack ergs.
XTRA): Metcon (No Measure)
12-16 alt. single leg toes to bar
20 Russian twists w/ WB
30 windshield wipers w/ heavy plate