Gymnastic Skill Work

Thursday 7/12

The 4:15pm CrossFit class working on their gymnastics skills of ring support holds and ring support bottoms with Coach Shaun.   CrossFit: gymnastics/ skill/ asymmetry...
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Monday 3/12

CrossFit A. Hollow-Arch shapes practice-rolls on floor B. Tabata hollow-arch roll 20x10x8 (4 min) C. Hollow-arch swings on cage (beat swing) D. Reverse tabata hollow-arch...
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Monday 1/29

CrossFit: A. Handstand/handstand kickups/handstand walks B. Death by Handstand walks, 10′ increments L3: walk 10′ increments L2: wall/box hand release, increments of 10 each minute...
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A. Bar kip: https://www.powermonkeyfitness.com/videos/bar-kip-swings   B. Kipping toes to bar: https://www.powermonkeyfitness.com/videos/kipping-toes-bar C. Alternating Tabata- 8 full rounds- 8 min total Toes-bar jumping lunges


A. Pullups: Strict/ Kip swing/ Kipping pullup Kipping pullup skill: 1 & 2. https://gymnasticswod.com/content/kipping-pull-progression https://gymnasticswod.com/content/blocking-movement-quality-pull-ups B. AMRAP 6 min: 2 kipping pullups, 2 walking lunges (per leg) 4 kipping...
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A. Skill work for today’s movements rope climb: https://www.youtube.com/watch?v=53WgYmEwGh4 B. Every 2 minutes, for 12 minutes: Minutes 1-2 & 7-8: Rope Climb x 2 ascents *scale...
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Gymnastics: Every 2 minutes, for 18 minutes: 1: Supinated (underhand)-Grip Strict Pull-Ups x 3-8 reps 2: L-Sit Hold x 30 seconds accumulated time 3: Handstand...
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