CrossFit Gymnastics – June 2018

Last year we spent a month improving your Murph times by testing different formats for completing the reps. This month we will do the same for the traditional 21, 15, 9 format

Warm up – 15 mins

Mobility, position, locomotion

Part A – 15 mins

Back Lever: 3x 30 secs

Scales:

1. Tuck, partner supported
2. Tuck
3. Advanced tuck
4. Straddle

As always with this class, you have the option of spending Part A working on improving your muscle ups, handstand holds or handstand walks instead of the programmed movement above. (All other movements are covered in Part B this month).

Part B – 30 mins

Gymnastics conditioning

This month we will be working on finding your fastest method for completing a 21, 15, 9

The information you learn about your red line and how to avoid it should carry over to improve your times for Fran (pull ups), Diane (HSPU),  and Elizabeth (ring dips)

Alternatively, you can do TTB, push ups, ring rows, or pistol squats

Or a 9, 6, 3 for muscle ups

Please note that for this class all pull ups and ring dips must be completed strict

Week 1 – Test

Complete 21 reps of your first chosen movement

Rest for the same amount of time that it took you to do the work

Complete 15 reps

Rest

Complete 9 reps

Note how long it took you to complete each round and how you broke up the reps to get the work done (ME? Sets of 5? Sets of 3? Singles? etc)

Take enough rest to recover and then repeat the above for your second chosen movement

Week 2 – Efficiency

Try to beat your time from last week by finding a more efficient way to complete the reps (i.e. smaller sets with short rests to prevent you from reaching your red line and burning out)

Week 3 – Gas

Add in one of these options between each set of your gymnastics movement

21, 15, 9 cals on the bike

21, 15, 9 cals on the rower

21, 15, 9 box jumps

21, 15, 9 burpees

400m, 200m, 100 run

50, 40, 30 double unders

Week 4 – Accessory

Add in one of these accessory options between each set of your gymnastics movement

21, 15, 9 bicep curls

21, 15, 9 tricep extensions

21, 15, 9 DB shoulder press

21, 15, 9 ab mat sit ups or  60 sec plank

21, 15, 9 lateral raises

What you choose will depend on your level of experience. If you find the HSPU easy to complete you could make it more challenging by super-setting with tricep extensions or lateral raises. Equally, the bicep curls could pair with pull ups if you need to increase the difficulty. If your main movement is still very challenging then no need to make it harder. Instead, super-set with an accessory that works an opposing muscle group

Week 5 – Grand Finale

Bringing it all together for the big challenge

21, 15, 9 of your first chosen gymnastics movement

super-set with

21, 15, 9 of your first chosen ‘gas’ movement and accessory movement

Rest 5-7 mins

21, 15, 9 of your second chosen gymnastics movement

super-set with

21, 15, 9 of your second chosen ‘gas’ movement and accessory movement

When you go back to doing a standard 21, 15, 9 in your other classes it will hopefully now be easier x