Gymnastics – Fri, Oct 10

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TESTING WEEK!

Get ready to hit some PRs this week

CrossFit East River – Gymnastics

Week 1 – Pull-Ups

Activation (Checkmark)

Scap Pull-Ups: 2×8

Small KipSwings (small hollow/arch): 2×10

Strict Strength (Checkmark)

Beginner: Banded Pull-Ups (3×5–8)

Intermediate: Strict Pull-Ups (3×3–5)

Advanced: Weighted Strict Pull-Ups (3×3)

Kipping Mechanics (Checkmark)

Hollow/Arch on Floor: 2×20s

Kipping Swing on Bar: 3×6–8

Butterfly Kips for advanced athletes working on Butterfly Pullups (Circular Kip): 3×10

Application (Checkmark)

5 sets of max-quality reps at athlete’s level

“Hanging By a Minute” (Checkmark)

EMOM x 10

4–8 Pull-Ups (scale as needed)

Then Max Push-Ups until :40

Rest until next minute