CrossFit Gymnastics – October

Competition month!

Time to put your hard work and dedication to the test to see how much you have achieved this year 🙂

Whether you chose to compete against yourself, in small teams, or in the 6am/8am stand-off, October is the month to see how far you have come.

Week 1 will be a practice run. Make some mates, create a strategy, test it out.

Weeks 2, 3 and 4 will record and accumulate your scores to be revealed at the end of the month. (You are welcome to keep these private if you wish to just compete against yourself to improve each week).

The scoring system is detailed in the programme spreadsheet:

CrossFit Gymnastics – October 2018 – Programme Score Sheet excel

CrossFit Gymnastics – October 2018 – Programme Score Sheet pdf

Take note of the section for bonus points and the penalty surprises in the final week!

(Note: I haven’t included back levers since Anwar is now at the 60 second mark so no-one else stands a chance).

A copy of the individual score sheet will be printed and available for you to collect in week 1.

The format will be:

-Three 12 minute workout slots

-Perform one gymnastics movement in the first 12 minutes (your hardest movement)

-Perform two gymnastics movements in the second 12 minutes (medium)

-Perform two gymnastics movements in the final 12 minutes (easy), plus compete for bonus points with extra ‘cardio’

Each movement is scored differently, some with scale up bonuses, so consider your strategy for maximum results.

Beginners are more than welcome! There are scaled options for everyone. The more people who participate the more the team will achieve regardless of level of difficulty.

Next month we go back to basics so take this chance to try it, squeeze it, achieve it.

Good luck all! x