Written by: Charles Bennington

Charles owns and operates Seaward CrossFit in Florida and is a lead coach on the CrossFit Gymnastics Seminar Staff. He
work with athletes of all types.

You can direct any questions specific to this program to: chuck@crossfitgymnastics.com

Notes: This is a 4 Week, 3x per Week Pulling & Midline Program

Program is recommended for athletes who have no issues with Strict Pullups, Knees to Elbows, and Toes to Bar and want to
begin transitioning to more Front Lever work. Ideally an athlete would use within the strength and skill portion of their existing
program or would use as standalone gymnastic strength and conditioning work. If adding to an existing program without
removing any current programming items, it is recommended to have 4 hours at a minimum to separate normal programming
work and the gymnastic ancillary work.

5:00 to play with Front Lever positions 12:00 Volume accumulation Tuck Front Lever Negative from
to establish a personal baseline 2 Strict Pullups + 2 Strict Knees to Inversion
Elbows + 2 Strict Toes to Bar 10x1 with :01-:03 pause at hips/
Weighted Strict Pullup to 5RM *An unbroken complex = “1” shoulders parallel to the ground; slow
Then, negative
4 Drop Sets @ 85-90%
4 Rounds
*Rest as needed
25 Hollow Rocks
25 Arch Rocks
Dragon Flag
Accumulate 2:00-4:00
*Rest as needed
Weighted Strict Pullup Max Reps in 2:00 of: Tuck Front Lever Pull to Inversion with
6:00 Max Reps @ 100% of last week’s Strict Chest to Bar Pullup Single Leg Front Lever Negative Decent
5RM Strict Pullup 10x1
*Do all single reps, manage fatigue and Strict Knees to Elbows *Alternate legs in descents, rest as
avoid failure Strict Toes to Bar needed; slow negative
V-Ups
8:00 AMRAP Hollow Rocks L-Sit
5 Weighted Ring Row (45/25, use vest) Rest as needed between 2:00 working Accumulate 2:00-4:00
10 Weighted Ring Pushups (45/25, use windows *Rest as needed
vest)
Weighted Strict Pullup 15:00 AMRAP Max Tuck or Single Leg Front Lever
3 Sets, Max Reps @ 90% of Week 1 1 Strict Pullup Hold
5RM 2 Strict Knees to Elbows Then,
*2:00 Rest between sets 3 Strict Toes to Bar 6-10 Holds @ 50-75% of “Max”
*Expect this to fall off duration, use same progression piece
50 Supine Ring Rows throughout
*Feet elevated in line with rings, 12 5 Rounds *Volume will be highly dependent on
Hollow Rocks every time you break 25 Hollow Rocks how difficult your chosen progression is
25 Arch Rocks for you. Positions are the priority, so
stop before it gets sloppy.

L-Sit
Accumulate 2:00-4:00
*Rest as needed
15:00 AMRAP 12:00 AMRAP 5:00 to re-test personal Front Lever
2 Strict Pullups 15 Ring Rows baseline
2 Strict Knees to Elbows 20 Hollow Rocks
2 Strict Toes to Bar 20 Arch Rocks Weighted Strict Pullup to new 5RM
* In light weight vest if possible (20/10)

Dragon Flag
Accumulate 2:00-4:00
*Rest as needed