CrossFit Infernal – CrossFit
Gymnastics
A: Metcon (No Measure)
A. Spend 20 Minutes Working on HSPU Skills
– Kicking up to wall (remember starting position for the rep to count is ALWAYS full extension, and then lower down to head)
– Full kip (curling into ball and bringing knees into chest, and exploding hips/feet to ceiling)
– Deficit HSPU (If normal is easy, working on full kip)
*if no HSPU, work on:
– HS holds (Nose to wall/kicking up)
– Negtaives (as slow as possible down, flip off, kick back up and repeat)
– Negative w/ partner assist HSPU (lower down slow, and while you press up partner will pull legs up to complete HSPU
B: Metcon (Time)
For Time:
– Run 1200m
– 21 Bench Press (.8 BW/.5 BW)
– Run 800m
– 15 Bench Press (.8 BW/.5 BW)
– Run 400m
– 9 Bench Press (.8 BW/.5 BW)