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CrossFit Gymnastics – April 2018

Posted 1st April 2018 by Jenna Fisher

This month we are going to put the strength you have built to the test with some sweaty workouts.

 

Warm up (following the usual stretch, activate and crawl around)

Turkish get up, right arm + OH walk 1 lap of gym + 3-5 push press

Repeat with left arm

Repeat again each arm

 

Part A

Strength ladder

1-5 or 1-8: pull and push superset (or upper and lower superset)

i.e.

Muscle up and HSPU; pull up and dip; TTB and HS walk

Choose your combination from any bodyweight movement

First week ascend and note how far you get. Second week descend (starting with the max you achieved the first week). Third week ascend again and note if you get any further. Last week descend again but start one rung higher than where you failed in the third week (descend should be easier than ascend).

You can choose an isometric hold (i.e. HS hold / L-sit / hollow dish / ring support). Accumulate the time each round i.e 5 secs, 10 secs, 15 secs… etc

 

Part B

Volume ladder

1-10 or 2-20: pull and push superset (or upper and lower superset)

i.e.

Pull up and dip; or ring row and push up; chin up and air squat, TTB and pistol squat

Choose your combination from any bodyweight movement

You can mix and match the ladder i.e. 1-10 for chin up superset with 2-20 air squat

As above re ascend and descend and isometric holds

 

Part C

Triple jump giant set!

Doubles unders 10, 20, 30, 40, 50 (adjust up/down according to your experience)

Burpee 25, 20, 15, 10, 5

Box jump 3-5 each round increasing height

 

Everything is scaleable for all levels. Come and join in x