Ralston Creek CrossFit – Gymnastics
Focus: Box Jumps and Chest to Bar Pull-ups
Drill 1 – Prone, PVC Pull-ups
Shoulder Mobility – External Rotation
Drill 2 – C2B Pull-up + Hollow Hold at Top (using a gymnastics kip)
Metcon (No Measure)
EMOM – 16min (8 sets):
Odd – 1-5 Chest to Bar Pull-ups (rep range depending on skill level)*
Even – 1-5 Box Jumps (rep range depending on goal)^
-Increase box height each round.
*C2B rep range will depend on strength in the pull and even core strength. The goal is to find a number that you can consistently achieve with excellent form and even improve form.
^Box Jump rep range depends on each persons individual goal. If power is the goal, one rep at a greater height is sufficient. If metabolic conditioning and overall wellness is the goal, 5 reps at a higher than normal jump is the plan.
15reps Strict Banded Chest to Bar Pull-ups
Tempo: 2220 (2sec up, 2sec hold, 2sec negative, no pause at bottom)
Break up as needed