Gymnastics Training – Week of 10/11

By user | CF LoDo Comp Team, Gymnastics WOD, Workout of Day (WOD) | 0 comment | 12 October, 2015 | 0

CrossFit LoDo – CrossFit LoDo at RiNo
Denver Colorado

Day 1

A. Toe Nail Progression 10×1 AS SLOWLY AS POSSIBLE B. 7 x Max effort hollow body Ring Pull Up (false grip, ring to sternum) C. 7 x max effort strict ring dip

Day 2

A. 10 minutes gymnastics swing practice, focus on momentum, not pulling or engaging, no turnover attempts B. 5×8 false grip ring row (controlled) C. 5×3 extreme range of motion Dips D. 2-2-2-2-2 weighted chin up

Day 3

A. Toe Nail Negatives, CONTROL through transition (10×1)

B. Ring Pull Up 4-3-2-2-2-2
C. Ring Dip 5-4-3-2-2-2

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Gymnastics Training – Week of 10/11