Thursday Workout: Gymnastics Skill Wk, 4 Rounds

Rumor has it that we’ll have a VIP guest
appearance before the 8AM class – the founder and CEO of CrossFit, Greg Glassman!

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Spend 20 Minutes Max working on the following skills (roughly split 10/10 between the two):

  • Pistols
  • Rope Climbs

Notes: Pistols – If necessary use light KB to counter weight, pull up bar supports, rings, or practice “candle stick” roll, etc. Advanced can attempt pistol with barbell overhead. Rope Climbs – Focus on efficient foot locks, attempt 5-6 times during the time allowed (if necessary start sitting on box to find correct leg lock).   Advanced can attempt efficient legless rope climbs or L sit rope climb.


Level 1

3 Sets for Total Time:

  • V-Up x 15
  • Russian Kettlebell Swing (35/20) x 25
  • Jump Rope Single x 50
  • Burpee x 5
  • Rest 1 Minute

Level 2

4 Sets for Total Time:

  • Toe to Bar x 15
  • Kettlebell Swing (53/35) x 25
  • Double Under x 50
  • Rest 1 Minute


  1. 2016 CrossFit Games Open: Registration for the 2016 CrossFit Games Open is Live!  Head on over to the CrossFit Games Website for details and get yourself signed up!


4 thoughts on “Thursday Workout: Gymnastics Skill Wk, 4 Rounds

  1. 12:45, weighed v up @20#

  2. 11:58 subbed 10 burpees for the DU’s

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