Greenbrier Fitness – Gymnastics
Warm-up
Crossover Symmetry
Review Prior Weeks
Gymnastics
Week 2
PULL-UPS:
A) Protocol: 12 – 9 – 6
B) 24 Jumping Pullups/Kipping/Butterfly
C) 3 Rounds Not For Time:
1. Dumb Bell Bent Over Rows – 10
2. Dumb Bell Front Raises – 10
3. PVC Lat Pull Downs – 10
WOD:
12 – 9 – 6 T2B/ Knee Raises
24 – 18 – 12 ABMAT Sit-ups
HOMEWORK:
*Do these movements 2 times during the week.
3 Rounds not for time.
1. Bent over barbell rows-10
2. negative pullups-5
3. hollow body holds (accumulate 1 minute)
4. superman holds (accumulate 1 minute)
Week 3
PULL-UPS:
A) Protocol: 15-12-9
B) 27 Kipping/Butterfly/Jumping Pull-ups
C)3 Rounds Not For Time:
1. Bent Over Rows – 10
2. Front Raises – 10
HANDSTAND TRAINING:
Each athlete will be assessed with the comfort of being upside down.
A) Practice handstand holds (watching back arch)
B) Progress to moving body weight to each arm/raise each arm/shoulder taps
C) HSW with PVC spot.
WOD:
100 Hollow Body Rocks
100 Superman Pulses
HOMEWORK:HOMEWORK:
Do these movements 2 times during the week.
3 Rounds not for time.
1. PVC Pull Downs-10
2. negative pullups-5
3. hollow body holds (accumulate 1 minute)
4. superman holds (accumulate 1 minute)
Week 4
PULL-UPS:
A) Protocol: 18-15-12
B) 30 Kipping/ Butterfly/ Jumping Pull-ups
TOES TO BAR:
A) Tutorial/Explanation/Attempt or Test
B) 3 Rounds Not for Time:
1. PVC Pull Downs – 10
2. T2B with Band – 10
C) Test T2B
WOD:
3 sets of 10:
Dips
Push-Ups
ABMAT Sit-Ups
CROSSFIT GROWL 