Gymnastics Metcon

Friday, December 5, 2025

Westbound CrossFit (Coach Loni)

1200 (8 of us)

Warm Up

Inchworms

Banded High Pulls

Jump Rope Progression

Banded Bradford Presses

Walk Walk Prep

Muscle Up Prep

Skill Work

12:00 Clock...

Accumulate 20-30 Bar Muscle Up

*Options*

1. RX--if you're good at these, do as many unbroken as you can each attempt. Focus on good movements even when under fatigue
2. Technique--Focus on quality movement. Aim for singles or smaller sets RX, or add bands to perfect movement pattern
3. Skill/Strength--20-30 jumping muscle ups OR --20-30 Pullups and 20-30 dips (you can add bands if needed) OR --40-50 Ring Rows and 40-50 Pushups (hard options to build strength)

I did a few minutes of Jumping Bar Muscle Ups (got a rep from the bar at neck high!).  Followed by a few minutes of kipping (managed a couple of chest to bars).  Finished with strict pull-ups.

Conditioning

10 rounds for time. 

28 Double Under

4 Bar muscle up

2 Wall Walk

Goal: Sub 15:00

Cap: 20:00 

Intermediate: 15 Double Under, 2 Bar muscle up (or 4 banded/ jumping). 

Baseline: 28 single unders, 4 supported pull ups (band, leg supported, inverted rows, 1 partial wall walk)

I scaled to 15 DU per round; 2 pull-up + 4 push-up per round; 2 partial wall-walks per round.  I finished 9+7 reps at the 20 minute time cap.

This was a good stimulus for me.  In the future, I would like to work on kipping pull-ups and some dip variation (even if it is bench dips).  Partial wall walks were a good movement.