Gymnastics - Metcon

Monday, December 8, 2025

Westbound CrossFit (Coach Loni)

0900 (10 of us)

Warm Up

Echo Bike

Bend and Bow

Reverse Plank

Push-up Toe Tap

HS warm-up

Sumo Deadlift High Pull warm-up

Gymnastics Strength

Accumulate:

2:00 L-sit

200' HS Walk

HS Walk Scaling

1-RX. 

2- PVC spot or 15-20 Kick and Walk Into wall 

3- 100 Shoulder Taps or 2:00 HS Hold

I scaled to L-sit from 30 inch boxes and accumulated about 1 minute, not to parallel

I rotated between wall facing and kick-up hand stand holds, accumulating a little over a minute

Conditioning

4 rounds for max reps

1:00 handstand walk/wall walk

1:00 Bike Cals

1:00 Alt. single arm sumo deadlift high pull (50/35lb.) (Deadstop)

1:00 Rest

Scoring:

1 rep for each 5 ft. of handstand walk

1 rep per calorie

1 rep per SDHP (DB must switch each rep, and cannot be touch and go. The rep must be lowered with the same arm it is lifted with and switch of hands must happen while DB or KB is on the ground). 

Intermediate: 35/20lb. SDHP

Baseline: 20/15lb. SDHP, partial wall walks, bearcrawl or inchorm with static feet (walking hands in and out to the feet)

I scaled to partial wall/walk and 35 pound dumbbell.  I started out with a marked wall walk every 20 seconds and switched to every 30 seconds.

R1 - 3-9-12

R2 - 3-8-12

R3 - 2-9-12

R4 - 2-10-12

94 reps total