CrossFit Gymnastics – May 2018

Warm up – 15 mins

Mobility, position, locomotion

Part 1 – 15 mins

Choose from:

Lever progressions

Planche progressions

Rope climb

Part 2 – 15 mins

Choose two from the below and alternate

Pick a rep range, and number of seconds for the hold, that are appropriate for you

Only do the L-sit hold at the end of ONE of the two movements that you choose

1-5 strict muscle ups + L-sit hold at the end of last rep

3-7 L-sit pull ups/chin ups + L-sit hold at the end of last rep

1-5 strict HSPU + HS hold at the end of last rep

1-5 wall facing strict HSPU + HS hold at the end of last rep

3-7 dips + L-sit hold at the end of last rep

1-5 tuck to (tuck) shoulder stand + straight leg shoulder stand hold at end of last rep

1-3 wall supported HS to straddle + HS hold at the end of last rep

If you have not yet got pull ups or dips your coach can give you scales for all of these. Everyone welcome, do still come!

Part 3 – 15 mins

Planks are on the rings with your feet on a box (feet higher than hands)

30 secs plank + 10 ab mat sit up + 45 secs rest

45 secs plank + 20 ab mat sit up + 60 secs rest

60 secs plank + 30 ab mat sit up + 75 secs rest

75 secs plank + 40 ab mat sit up + 90 secs rest

90 secs plank + 50 ab mat sit up

Everything can be scaled up or down!

Enjoy x