WARM-UP -
Crossover Symmetry or
Banded 7s
-into-
2:00 Ski OR Row
-Then, 2 Sets:
5 PVC Around the Worlds
5 PVC Squat Snatch
5 PVC Overhead Squat
5 Kip Swings
-Then Gymnastics Skill Rev.
-Then 2 Sets:
5 Squat Snatch (empty bar)
5 Overhead Squat-empty bar
5 Knees to Elbow
-Then-
Warm up to workout weight
with two Toes to Bar after
each weight increase.
GYMNASTICS SKILL REVIEW
Take 15 minutes to review and
practice form and efficiency:
- Pro Level: Bar Muscle-Ups
- Advanced: Chest to Bar P-U
- Intermediate/Novice Level:
Kipping/Butterfly Pull-ups
- Rookie Level: practice Kip
Swings and learn how to
build strength towards a
strict pull-up
WORKOUT PREP -
1 set (at workout pace):
3 Toes to Bar
3 Overhead Squats (at
workout weight)
WORKOUT - Community
Cup Workout #2 - Advanced
Complete as many reps
as possible following the
interval of:
2 minutes of work,
1-minute rest
2 minutes of work,
1-minute rest
2 minutes of work,
1-minute rest
3 minutes of work
Rounds 1 and 2
15 toes-to-bars
15 overhead squats
Max-calorie row
Rounds 3 and 4
15-calorie row
15 overhead squats
Max chest-to-bar pull-ups
(95/65lb, 43/29 kg)
** Other tiers in detailed
notes within this pdf **
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
2x 10 Seated External
Rotations (each side)
1 Minute Forearm Smash