Gymnastics program; October
Hello Gang,
Welcome to the October program for gymnastics, here is a breakdown on what to expect.
Crossfit Gymnastics (Tues & Thurs PM class); going into month 2 of 3 of the bar muscle up phase, I am introducing the glide kip to the skill section of the program. See this glide kip video link on the drills we will be covering, this variation of the kip originates from the gymnastics community. It is quite a technical movement that requires practice and mastery as it emphasizes very much on being strict with the rocking motion, timing and proper positioning to execute the movement well. The better you can become with this variation of the kip the easier all other hybrid kipping muscle up variations we see should become.
The 2nd part of class focuses on building fundamental pulling & pressing strength for both the strict and kipping bar muscle up.
Gymnastics (Thurs AM class); month 2 of 3 on the ring muscle up and strict handstand/ handstand walking phase. The mobility section works on improving the overhead position for the handstand and specific shoulder mobility for the bar/ ring muscle up. Following the mobility the skill section remains the same, 10 mins play time to practice particular skills of your choice.
The 2nd part of class is progressing the handstand to partner assisted freestanding handstand holds. And we will be working on partner assisted ring muscle ups (up & down) for those still working to their first rep, or working on quality reps for those that already have them. This section will consist of both strength and drill work.
If you want some specific 1-2-1 help with your gymnastics, or maybe you are having a particular niggle, tightness or pain that hasn’t been going away? And you want to figure out what can be done about it? Feel free to get in touch on how I can help with assessments / training & treatments. Or If you have any other questions drop message on: [email protected] or Instagram: mobilityawareness_coach
See Program below
Crossfit Gymnastics (Tues & Thurs PM)
| Exercise | Sets / rep/ time | Tempo | Rest | |
| Skill 1
(low bars) |
–Bar Muscle up glide kip 5 step drill *see video
– Banded Bar MU |
10 mins
5-8 each movement |
||
| Skill 2
(high bars) |
–Gymnastic Kip
-practice above from jumping from floor |
10 mins | ||
| Skill 3 BMU practice | – Banded MU
– jumping MU – kipping MU – partner assisted MU (strict) – strict MU |
10 mins | ||
| Strength
A1) |
Weighted Pull ups | 4x 4-6, 1 x max effort @ BW | 30×1 | 90 |
| A2) | Weighted Neutral grip bar dips | 4x 4-6, 1 x max effort @ BW | 31×0 | 90 |
| Accessory
B1) |
Fat grip BB/DB cuban rotations | 3x 5-8 | 4010 | 15 |
| B2) | DB/ BB reverse curls | 3x 8-10 | 4011 | 60 |
| C1) | Strict toes to bar | 3x 4-8 | 5011 |
Gymnastics (Thurs AM)
| Exercise | Sets / rep/ time | Tempo | Rest | |
| Mobility | – Shoulder extension, handstand & muscle up mobility | 15 mins | ||
| Skill | – Practice any skill of choice such as
Handstand, HSPU, ring MU, skin the cat, shoulder stand, levers, ring forward roll, etc |
10 mins | ||
| Strength
A1) |
Partner assisted freestanding handstand hold | 4 x 30-60’s | 75’s | |
| A2) | Ring muscle up/ partner assisted (concentric & eccentric) | 4x 1-5 | 75’s | |
| B1) | Ring front lever eccentrics | 3x 4-8 | 4010 | 60’s |
| B2) | Wall facing tuck handstand hold | 3x 30-60’s | 60’s | |
| C1) | Dip dynamic isometric (box) | 1/2x 60-90’s |