Mallard Crossfit – CrossFit
Gymnastics
Gymnastics Skill Review (Checkmark)
Take 15 minutes to review and practice form and efficiency in whichever gymnastic movement you’re planning to perform today:
Pro Level: Bar Muscle-Ups
Advanced Level: Chest to Bar Pull-ups
Intermediate/Novice Level: Kipping/Butterfly Pull-ups
Rookie Level: practice Kip Swings and learn how to build strength towards a strict pull-up
Workout
Community Cup Workout 2 (Pro) (4 Rounds for reps)
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 bar muscle-ups
♀ 75 lb (34 kg)
♂ 115 lb (52 kg)
To learn more about Community Cup Workout 2 (Pro) click here
Community Cup Workout 2 (Advanced) (4 Rounds for reps)
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
♀ 65 lb (29 kg)
♂ 95 lb (43 kg)
To learn more about Community Cup Workout 2 (Advanced) click here
Community Cup Workout 2 (Intermediate) (4 Rounds for reps)
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
10 toes-to-bars
10 overhead squats
Max-calorie row
Rounds 3 and 4
10-calorie row
10 overhead squats
Max pull-ups
♀ 55 lb (25 kg)
♂ 75 lb (34 kg)
To learn more about Community Cup Workout 2 (Intermediate) click here
Community Cup Workout 2 (Novice) (4 Rounds for reps)
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
10 hanging knee raises
10 overhead squats
Max-calorie row
Rounds 3 and 4
10-calorie row
10 overhead squats
Max pull-ups
♀ 45 lb (20 kg)
♂ 65 lb (29 kg)
To learn more about Community Cup Workout 2 (Novice) click here
Community Cup Workout 2 (Rookie) (4 Rounds for reps)
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
10 sit-ups
10 overhead squats
Max-calorie row
Rounds 3 and 4
10-calorie row
10 overhead squats
Max ring rows
♀ 35 lb (15 kg)
♂ 45 lb (20 kg)
To learn more about Community Cup Workout 2 (Rookie) click here
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Seated External Rotations (each side)
1 Minute Forearm Smash
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Seated External Rotations
Forearm Smash
