CrossFit Gymnastics – October 2017

Last month was a journey. Through your (admirable) dedication you discovered how to work more efficiently when faced with a workout of high volume bodyweight movements. I loved seeing the results of what you had learnt each week. There were huge achievements all round, well done to everyone.

To recover from the demands of the last four weeks the next phase will be low volume. This will give you the chance to add weight to your dips and attempt more difficult push ups to build strength in your push movement, the most common weakness in the last phase.

Although the pull was more easily completed, the rear delt and mid-back exercises will improve on this by helping to build the strength needed to get your chest to the bar rather than just your chin.

All of this hopes to improve further on the results of last month for those of you who will be joining Maxwell for the full Murph on Remembrance weekend in November. (It will also be running in the standard CF programme in October for those who would like to try beforehand).

In addition to the above, the class will start and end with some fun – partner wheelbarrow walks, as the first steps towards handstand walks, and a shoulder circuit burner. Although battle ropes are not technically a gymnastics movement these external circles will help to build muscle endurance in your external rotators.

Enjoy x

CrossFit Gymnastics – October 2017