Gymnastic Skill Work

Monday, October 8

CrossFit  Gymnastics Skill: hollow/arch holds A. alt. tabata hollow/arch on floor :20onx:10offx8 (4 min) B. Toes-bar progression/skill WOD: AMRAP 8 min ascending ladder: Bike 2 cals, 2 toes-bar Bike 4 cals, 4 toes-bar Bike 6 cals, 6 toes-bar… Longevity A. hanging knee raise skill B. AMRAP 8 min ascending ladder bike 1 cal, 1 hanging […]

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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 A. “Tabata”- Ring Support Holds and Ring Support Bottoms: 8 x 20 secs/ 10 secs Tabata Ring Support Hold Tabata Ring Support Bottom B. Ring Rows (False Grip)’s 3×10 C.

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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 swing (beat swing) 10x20x8 (4 min) E. Reverse tabata L-sit/tuck sit hold – hanging from cage 10x20x8 (4 min) Longevity 5 rounds for time of: Run 4 laps – down

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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 L1: bear crawl walk, 10′ increments QuickFit: 30 Russian KB Swings 15 DB Presses 20 Russian KB Swings 10 DB Presses 10 Russian KB Swings 5 DB Presses *stimulus goal

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Wednesday

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

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Thursday

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 pullups, 4 walking lunges (per leg) 6 kipping pullups, 6 walking lunges….

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Tuesday

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 to 1 rope climb + 3 rope lowers or 6 rope lowers Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time Minutes 5-6 & 11-12: Handstand Walk 30′

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Friday

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 Walk x 30′ OR 45-60 second Handstand Hold

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Thursday

  Gymnastics skill development: A. Pistol progressions 1. https://gymnasticswod.com/content/pistol-progression-pt1 2. https://gymnasticswod.com/content/pistol-progression-pt2 3. https://gymnasticswod.com/content/pistol-progression-pt3 4. https://gymnasticswod.com/content/pistol-progression-pt4 B. Strict toes-bar progressions https://www.powermonkeyfitness.com/videos/bar-dynamic/strict-toes-bar-spot

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