Gymnastics


CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

As group

Gymnastics

Strict Pull ups (5, 5, 5, 5, 5)

Weighted if needed.

Scale:

Assisted by spotter or Banded if needed.

Gymnastics

Push-ups (4 x 20)

Gymnastics

Metcon (No Measure)

4 Sets:

15 sec Face to wall HS Hold

20 Russian twists

30 sec Hollow hold (Accumulated)

Rest 2mins

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  • World Class Fitness in 100 Words

    Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ~Greg Glassman