Gymnastics – Fri, Oct 10
October 5, 2025Uncategorized
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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