SHRED CrossFit WOD 10.29.20 – Gymnastics & Active Recovery

For time:

3 rounds of:

3 Strict Toes-to-bars

Hanging L-Sit Hold, 10 secs

Rest 1 min

— then —

4 rounds of:

10 Kipping Toes-to-bars

Rest 1:30

— then —

3 rounds of:

5 Ring Kip Swings

5 Hip To Ring Kipping Swings

Rest 1 min

— then —

4 rounds of:

5 Ring Muscle-ups

Rest 1:30

**NOT FOR TIME**
(PARTNER UP WITH SOMEONE SIMILAR SKILL LEVEL FOR TODAY)

PART 1). Strict TTB:
– spotted
– toes to KB on floor with a NEGATIVE on the way back to floor (6 reps each round)

PART 2). TTB
– work kipping skill with coach- TIGHT FEET/BODY
– scale reps (NO RANDOM RE-KIP BETWEEN MOVEMENT)
– Mixture of TTB and TTRings
– kipping to vicinity

PART 3). KIPPING ON RINGS
– everyone can get on rings, whether jump up or use box to get up (get a few kips in and FEEL THE RING movement)
– Kips swings are LONG LEGS, thinking about SCOOPING THE GROUND
– HIPS TO RING– AGGRESSIVE, physically attempt to get your hips to touch your knuckles.

PART 4) RMU
– BMU work instead (if close to BMU)
OR
– Australian CTB (4 sets of 10) with a barbell on the rig

ACTIVE RECOVERY

3 rounds for quality of:

20 Medicine Ball Russian Twists, 20/14 lbs

6 Single Leg Rdl (Kb/Db)s, pick load

8 Lying Windshield Wipers

20 Cross Body Mountain Climbers

x10 (es) Russian Twists
x6 (es) RDL
x8 (each way; L-R) Wipers
x10 (es) Mt. Climbers with 2 sec pause