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CrossFit Gymnastics – January 2018

Posted 3rd January 2018 by Jenna Fisher

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January’s programme will dust off the Christmas cobwebs with some bicep curls and tricep extensions mixed in with the bodyweight work.

There are three sections to this class. You can choose which two of these you mix and match depending on what you want to focus on. Scales are available for all levels of experience. Come and join the fun x


Part A

Strict muscle up: 2+1+1…with 10-30 secs rest between each set*. 3 min rest. Repeat.

Handstand hold: freestanding, partner supported, 20-60 secs. Rest as required and repeat.


Handstand push up: same format as for the muscle ups*


*Try to accumulate more reps per set than what you can normally complete unbroken. Attempt this by taking a 10-30 sec rest between each rep after your first set. For the first set do slightly less than your max. For example, if you normally complete three unbroken reps, try completing one or two and then resting 10-30 secs before completing the next rep and then rest another 10-30 secs before completing the next rep. Find out how many you can accumulate until you feel that you can do no more. Take a 3 – 4 minute rest and then repeat.


Part B

5 rounds


Hollow dish hold or p-bar shoulder stand 20-60 secs

Double unders


For the TTB and double unders complete a descending ladder with a rep range that is suitable for your level of experience.

For example:

TTB: 25, 20, 15, 10, 5

Double unders: 50, 40, 30, 20, 10


TTB: 10, 8, 6, 4, 2

Double unders: 20, 16, 12, 8, 4



Part C – Conditioning

6 rounds

6 strict dips

6 tricep extension (heavy)

10-20 secs bike (hard effort)

60 secs rest


6 rounds

6 pull ups

6 bicep curl (heavy)

20 – 30 sec row (hard effort)

60 secs rest


Each round, including rest, should take no more than 2.5 minutes.