Gymnastics program; November
Hello all,
The November program for gymnastics begins, here is a breakdown on what to expect.
CrossFit Gymnastics (Tues & Thurs PM class); going into month 3 of 3 of the bar muscle up phase, building from the glide- kip mechanics we are now progressing through drills to assist with getting the hips closer to the bar and the transition over the bar. The kipping ring muscle-up shares similar movement mechanics as the kipping bar muscle-up so will be also introducing kipping ring work into the class.
The strength section of the class continues to build better capabilities for the muscle-up.
Gymnastics (Thurs AM class); month 3 of 3 spends time prepping and practicing the kipping ring muscle up working through various progressions. During this time you can also add a second movement you may wish to practice such as handstands, shoulder stands, ring rolls, levers, etc.
The second part of class puts together a well balanced strength & conditioning workout ranging from challenging gymnastic movements to basic gymnastic strength training exercises that has something for everyone to choose from.
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; NOTE see video links for exercise tutorials. X
CrossFit Gymnastics (Tues & Thurs PM)
| Exercise | Sets / rep/ time | Tempo | Rest | |
| Skill 1
(low bars) |
–Bar Muscle up glide kip 5 step drill x 1 round
–banded Bar MU eccentric + MU *see video -seated Med-ball glide-kip to hips |
15 mins | ||
| Skill 2
(high bars) |
-kip hips to bar/ rings practice | 10 mins | ||
| Skill 3 BMU practice | – Banded MU
– jumping MU – kipping MU – partner assisted MU (strict) – strict MU |
10 mins | ||
| Strength
A1) |
-front lever pulls (bar/ ring) | 3 x 4-8 | 4011 | 60 |
| A2) | L-sit hold | 3x 20-30’s | 60 | |
| Accessory B1) | Ring deadlift | 2x ME | ||
| B2) | Pronated P-bar PU | 2x ME |
Gymnastics (Thurs AM)
| Exercise | Sets / rep/ time | Tempo | Rest | |
| Mobility | – General shoulder mobility prep
– skin the cat |
10 mins
3x 2-6 |
||
| Skill | – Kipping ring MU steps
1- jumping MU*see video 2- kipping*see video 3- kipping MU practice – additionally practice another skill of choice if you want. |
20 mins | ||
| Strength
A1) |
Rope climb, muscle up, ring chin, up/ hold, row | 3 x 40’s | 20’s | |
| A2) | Handstand hold/walk, HSPU, push ups, dips, support hold | 3 x 40’s | 20’s | |
| A3) | Toes to rings, knee raises, hollow hold/ rocks | 3 x 40’s | 20’s | |
| A4) | DB Zotterman curls, skipping or cardio | 3 x 40’s | 80’s |