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MU Cycle Week 8

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Fathom CrossFit – Gymnastics

GYMNASTICS

Warm-up (No Measure)

A) WARM-UP:

3 Rounds:

30s/30s Wrist Stretch

30s/30s PVC IR Shoulder Stretch

30s/30s PVC ER Shoulder Stretch

30s Wall Facing HS Hold

B1) SKILL:

Banded 2nd Pull Transition: 10×3 (30-60s rest)

B2) SKILL:

Russian Dips: 10×3 (30-60s rest)

C1) MIDLINE STRENGTH:

OTM-7: 30s Weighted Hollow Hold (5-15# plate or trainer bar)

C2) UPPER BODY STRENGTH:

– Lying DB OH Pullover: 5 x 10 AHAP (focus on using lats only)

– Standing Tricep OH Extension: 5 x 10 AHAP (focus on using triceps only)

E) MOBILITY:

Barbell Bicep Smash (90s/side)