CrossFit Gymnastics – August 2018

After last month’s strength programme for muscle ups, we move back to conditioning to put it to the test.

Part A: skills

Partner (and stick) assisted handstand walks

Work in teams of 3

P1: holds the stick with both hands

P2: kicks up into handstand

P3: catches P2s legs and guides them to rest on the stick

P1 will walk backwards holding the stick for P2’s legs to rest on. P2 will walk in the handstand using the stick for balance. Aim to walk the full length of the gym.

Alternatively, you can work on any gymnastics movement that you would like to improve. Ask your coach for guidance.

Part B: conditioning

Annie, Accentuated

Muscle ups

Double unders

TTR or scale (Garhammer raises, v-ups, knee raises, sit ups etc)

There are five weeks to the month. In the first and last week perform the same movements and reps and compare your times. In the three weeks between change it up to challenge yourself in different ways: a harder movement with less reps; an easier movement with more reps; an additional ‘gas’ movement such as bike, run, row, sled (particularly for people who have not yet got double unders) etc.

Rep ranges

Standard

Muscle ups: 5, 4, 3, 2, 1

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

TTR: 15, 14, 13, 12, 11

Scale up (one or all movements)

Muscle ups: 10, 8, 6, 4, 2

Double unders: 100, 80, 60, 40, 20

TTR: 25, 20, 15, 10, 5    or    V-ups: 50, 40, 30, 20, 10

Scale down (one or all movements)

Pull ups and dips: 10, 8, 6, 4, 2

Ring rows and push ups: 10, 8, 6, 4, 2   or   25, 20, 15, 10, 5

Single skips: 100, 80, 60, 40, 20

Ab mat sit ups: 50, 40, 30, 20, 10    or    Knee raises/Garhammer raises: 25, 20, 15, 10, 5

The original Annie, should beginners wish to try this first:

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

Ab mat sit ups: 50, 40, 30, 20, 10