BODYWEIGHT WORKOUTS:

Programming designed for those have no equipment but access to a pull up bar

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Big D's Accessory Program is where you can get that extra work to take that next step in your training. It will help you achieve all levels of goals, whether you want to improve your gymnastics skill and overall strength, compete in a local competition or even The CrossFit Games, . This program is not just for the "elite" but for those who wish to be tried and tested to compete at their personal best each and every day. If you have a strong desire and passion to test yourself beyond the group class, add this is your regular program.

For more information about this program and what it takes to compete

BODYWEIGHT WORKOUTS: Monday

CrossFit

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Gymnastic Pulling Complex:

3 Unbroken Sets:

5 Strict Chest to Bar

5 Toes to Bar

5 Bar Muscle Ups

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7 Back Squats at 60% of 1RM

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BODYWEIGHT WORKOUTS: Tuesday

CrossFit

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Gymnastics Pushing Complex:

3 Unbroken Sets:

7 Strict HSPU

7 Hand Release Push Ups

7 Kipping HSPU

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7 Deadlifts at 60% of 1RM

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BODYWEIGHT WORKOUTS: Wednesday

CrossFit

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Gymnastics Ring Complex:

3 Unbroken Sets:

3 Strict Muscle Ups

4 Ring Dips

5 Kipping Muscle Ups

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7 Overhead Squats at 60% of 1RM

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BODYWEIGHT WORKOUTS: Friday

CrossFit

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Gymnastics Shoulder Complex:

3 Unbroken Sets:

3 Wall Walk

1 Peg Board

3 Wall Walk

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7 Front Squats at 60% of 1RM

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Sunday: Rest Day

TEMPORARILY CLOSED

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