Intermediate

Return to The Russian’s Gymnastics Warm-Up

Goals: Moving toward being able to do all CrossFit WODs as RX’d.

Day 1

Upper-body pressing

5 sets of:

1. HSPU x 5 reps

2. Frog stand x 10 seconds

Legs

3 sets of:

1. Pistols x 5 (each leg)

2. Back and hip extensions x 5 (a.k.a. “The Snake”)

Notes: Partial ROM on HSPU is acceptable. Pistols are done to a box.

Day 2

Upper-body pulling

5 sets of:

1. Dead-hang weighted pull-ups x 3

2. Muscle-up rows x 2 (full turnout at the start)

3. Bonus: Kip x 3 (if learning the butterfly kip)

Core/Low back

3 sets of:

1. Tuck L-sit on the rings x 10 seconds

2. Tuck/straddle press to headstands x 3

Notes: Maintain straight elbows at the beginning of the muscle-up row. For the tuck L-sit on the rings, work on strict support (no bent elbows). Only after that can be achieved should you make sure to bring the knees level with the hips. Turn the rings out during support if strong enough. Use mats for the press to headstands, and swap for back extensions/kettlebell swings (x 10 each) if the athlete has neck issues.