info@802CrossFitVT.com (802) 233-4414 16B Morse Drive Essex Junction, Vermont, 05452

Tuesday 10/19/21

Week 3 Gymnastics Progressions

Level One

For those that DO NOT  have strict pull-ups, or want to get stronger at strict pull-ups.

Level Two

For those that HAVE a strict or multiple strict pull-ups, but are lacking good kipping technique.  This will help improve your kip, and kip strength, allowing you to string more reps together.  Remember, strict before kipping is ALWAYS recommended.  However, there are a few that fall in the gray area here and should consult with a coach if in question.

Level Three

HAVE strict Pull-Ups.  HAVE Chest to Bar Pull-Ups. Can do at least 10 Kipping Pull-Ups unbroken.

The Board

The Mobility

The Warm-Up

All Levels

Level One

Level Two

Level Three

The Metcon

8 Rounds for Time

The Finisher

Bent Over Reverse Fly

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