Gymnastics Conditioning

4 rounds for time of:

500m Row
7 Ring Muscle ups
1min rest

CFO Class


3 sets of:

5 strict supinated pull-ups/ring rows
5 Snach Sotts Press’



For time:

30 front rack step ups 95/65 lbs and 20″
30 Ring dips
30 Push-ups
3 Rope climbs
30 Overhead Squats 95/65 lbs
30 Box jump overs 24/20″
30 front rack step ups 95/65 lbs and 20″

This is a complex chipper that we are faced with today. The best thing we can do when faced with a complex problem is to make it as simple as possible. When it comes down to it, this is just work on a list that needs to get done as efficiently as possible. Remember that time is not the ultimate goal, it is the measurement we use to determine our progress towards the goal.

Mid Back Back Protocol

4 sets of:

5 Trap 3’s- Video
10 Crossover Scaptions
15 Band pull aparts