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Old 06-02-2009, 08:14 AM   #1
Warren C Ellison
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Need Metcon Gymnastics couplet workout

What's a good girl named metcon gymnastics couplet workout to do? Looking to start developing some PR's.

Any suggestions?
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Old 06-02-2009, 08:50 AM   #2
Andrew H. Meador
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Re: Need Metcon Gymnastics couplet workout

Go to the main page and find the FAQ.
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Old 06-02-2009, 09:07 AM   #3
Blair Robert Lowe
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Re: Need Metcon Gymnastics couplet workout

Not many that are purely CF gymnastics couplet, just pseudo gymnastics.

Diane, Elizabeth, and Fran both have gymnastics elements in them. Nicole sort of as well.

Cindy and Mary and Angie and Barbara are more gymnastics but aren't couplets.

Do JT without the pushups. Jason is a gymnastics couplet, Nate is similar ( but a triplet ), Ryan is one. These aren't the girls, though.

I'm sure Rog and Andreas made plenty that are http://www.athleticslog.com (w/f safe ) database.

Gymnastics Fran uses Pullups, HSPU, and V-ups. Push me, Pull you uses HS shrugs and pullups. #66 is Burpee pullups and v-ups. There is a whole lot more in there...a lot more.
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Old 06-02-2009, 09:27 AM   #4
Warren C Ellison
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Re: Need Metcon Gymnastics couplet workout

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Originally Posted by Andrew H. Meador View Post
Go to the main page and find the FAQ.
Thanks, I knew about about FAQ. I just wanted to know some favs of people on the board. Do you have a favorite?

I guess Annie and Nicole are my only two options.

Last edited by Warren C Ellison : 06-02-2009 at 09:32 AM. Reason: 1
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Old 06-02-2009, 09:29 AM   #5
Warren C Ellison
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Re: Need Metcon Gymnastics couplet workout

Quote:
Originally Posted by Blair Robert Lowe View Post
Not many that are purely CF gymnastics couplet, just pseudo gymnastics.

Diane, Elizabeth, and Fran both have gymnastics elements in them. Nicole sort of as well.

Cindy and Mary and Angie and Barbara are more gymnastics but aren't couplets.

Do JT without the pushups. Jason is a gymnastics couplet, Nate is similar ( but a triplet ), Ryan is one. These aren't the girls, though.

I'm sure Rog and Andreas made plenty that are http://www.athleticslog.com (w/f safe ) database.

Gymnastics Fran uses Pullups, HSPU, and V-ups. Push me, Pull you uses HS shrugs and pullups. #66 is Burpee pullups and v-ups. There is a whole lot more in there...a lot more.
Make sure I understand this correctly. Gymnastics are basically body weight excercises and metcon are basically cardio stuff. Looks like Annie and Nicole are my only real options. I'll look at the herod workouts as well. Thanks Blair

Last edited by Warren C Ellison : 06-02-2009 at 09:30 AM. Reason: d
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Old 06-02-2009, 09:45 AM   #6
Sean Smith
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Re: Need Metcon Gymnastics couplet workout

No. Gymnastics are a pretty wide range of movements. Handstands, pull ups, air squats, push ups, knees to elbows, skin the cats, hollow rocks (not limited to these). You can combine these movements and create a strcitly gymnastics based met-con if you want. Met-con basically means raising your heart rate through a movement or a group of movements for an extended period of time. You could do a weighted metcon, a gymnastics metcon, or a combo of weights and gymnastics into a metcon. It can really be whatever you want to throw into the workout.
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Old 06-02-2009, 10:03 AM   #7
Marcel Zwinger
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Re: Need Metcon Gymnastics couplet workout

try this:

10 rounds of:
10 Burpees
10 Knees2Elbows


...or 1000 inverted Burpees for time
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Old 06-02-2009, 11:48 AM   #8
Shane Skowron
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Re: Need Metcon Gymnastics couplet workout

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Originally Posted by Warren C Ellison View Post
What's a good girl named metcon gymnastics couplet workout to do?
Why do you specifically want a gymnastics-only couplet?
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Old 06-03-2009, 09:11 PM   #9
Andrew H. Meador
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Re: Need Metcon Gymnastics couplet workout

Pick two or three exercises which you know you are comfortable doing for several reps without form breaking down, and then time yourself in a circuit lasting 3-10 minutes. Moderately heavy squat cleans and L-pull-ups, or double-unders and overhead squats. Every movement you practice should test as many of the ten physical characteristics as possible. If you can complete a short circuit composed of squat snatches and press handstands or back flips and muscle-ups, then do it. The strength gathered there will transfer to any physical endeavor more completely than will air squats and push-ups because the movement patters are more complicated and intense.
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Old 06-04-2009, 09:02 AM   #10
Warren C Ellison
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Re: Need Metcon Gymnastics couplet workout

I guess I didn't word things properly. I was saying "Gymnastics" based off of the CF programming templete PDF attached below by crossfit. Sorry for the confusion on the matter. I try to follow their guidelines for developing WOD's because my work/family schedule is too hetic sometimes and I don't have access to some equipment needed for main page WOD. Thanks for all the help.

I ended up doing what I believe to be a couplet workout with Gymnastic and Metcon exercises.

5 rounds
500 m row
5 burpees

13:48
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