CrossFit Gymnastics – Phase 1

CrossFit gymnastics will now provide three options that can be individualised to suit your personal goals and level of experience. This format hopes to encourage you to monitor your performance and take ownership for making improvements each week. Your coach will provide guidance and support to help you find what works for you. 

The programme detail is provided in this spreadsheet:

CFH CrossFit Gymnastics, May 2017 – Phase 1

There are three sections available to choose from.

Section A: Strength 

Section B: Accessory bodybuilding to support strength 

Section C: Improving bodyweight movement performance in CrossFit WODs (EST)

Pick the sections that provide the appropriate training to match your goals and training experience. 

Here are three examples of how this can work for you (advanced, intermediate and beginner):

Example 1

Goals: This person can do muscle ups but would like to improve form and volume. This person can do TTB but finds it difficult to have consistent performance of reps in WODs. 

Possible format for this person: 

Part A

Week 1: Two* muscle ups every 2 minutes for 10 rounds 

Week 2: Two muscle ups every 90 seconds for 10 rounds 

Week 3: Two muscle ups every minute for 10 rounds 

Week 4: Three muscle ups every 2 minutes for 10 rounds 

Week 5: Three muscle ups every 90 seconds for 10 rounds 

Week 6: Three muscle ups every minute for 10 rounds 

*Pick a rep range that is achievable for you

PART B

Complete only the B exercises for biceps and triceps isolation. This will support the tendons and gain some additional hypertrophy and strength that are needed for muscle ups. 

Part C

Week 1: Five rounds of 30 secs TTB with 60 secs rest 

– Find a rep range that is repeatable for all five rounds 

Week 2: Five rounds of 30 secs TTB + 30 secs double unders with 60 secs rest 

– This is introducing the gas to start to learn to perform under fatigue. The double unders are after the gymnastics movement so that you are able to rest before performing the strength movement again 

Week 3: Five rounds of 30 secs double unders + 30 secs TTB with 60 sec rest

– The double unders are now before the gymnastics movement so that you gain experience of performing the reps under greater fatigue

After the completion of five rounds take a rest period and complete a second circuit of five rounds with a different movement to TTB. Ideally one that promotes balance i.e. if a pull has been completed it may be beneficial to now complete a push. 

In weeks 4-6 change the gymnastics movement and pick either 21, 15 or 9 reps to perform (whichever is challenging but achievable). Pick your gas – running, rowing, bike (or a sled lap) – to combine with this movement. 

Week 4: Five to seven rounds of the gymnastics reps immediately followed by 200m gas. Rest and repeat. Again this starts with the gymnastics movement so that it is performed after the rest period. 

Week 5: Five to seven rounds of 200m gas immediately followed by the gymnastics movement. Rest and repeat. By completing the gymnastics movement after the gas, and therefore under greater fatigue, this will further work towards progressing your performance. 

Week 6: Five rounds. Increase gas to 400m. 

Example 2

Goals: This person has been training to get a muscle up for the first time; needs a rest day from WODs following a few days of hard conditioning in class; and enjoyed the handstand progressions from previous programmes, since being upside down is challenging and fun.

Possible format for this person:

Part A

As shown in example 1 but performing assisted muscle ups or another suitable scale

Part B

All of part B to gain foundational bodybuilding strength required towards the muscle up

Part C

Replace the conditioning with handstand progressions from the previous phase

Example 3

Goals: This person is new to CrossFit and is not sure what to do.

Possible format for this person: 

Part B

All of part B to gain foundational bodybuilding strength to support the learning of bodyweight movements 

Part C

As in example 1 but pick a movement that is simple and achievable with good form i.e. incline box press ups and ring rows. Depending on previous experience feel free to remove the gas if needed and work solely on the bodyweight movement with longer rest periods. 

These are just a few examples. Everyone has different needs and under the guidance of your coach a mix and match approach can be adopted as appropriate. 

Finally, gymnastics should be fun! Please remember, however, that repeatedly performing a movement badly is not going to achieve results. If the coach suggests an alternative it is for the purpose of building strength and movement quality to achieve your end goal. Focus on range and form rather than difficulty. That said, this is a safe space to test movements and performance so please do not be afraid to give it a go! Most of all, enjoy. 

Love, Jenna x