Gymnastics program – decemeber
Hello gang,
The December program begins next week, here is a breakdown on what will be happening.
CrossFit Gymnastics (Tues & Thurs PM class); Warm ups will be focused around making the whole shoulder blade move better for bar work such as toes to bar, pull ups and kipping. 15-20 mins will be spent working on kipping bar or ring muscle ups drills. During this time you can add another movement of choice to practice. The last 20-30mins will involve a WOD. This is where you will have the opportunity to put to practice those typical CrossFit gymnastic moves in a full on conditioning manner. There are 4 WODs which will also reappear for the Jan programming, so there will be a 2nd opportunity to try again, maybe just with a bit more Xmas weight to move around.
Gymnastics (Thurs AM class); Mobility will be on improving shoulder extension specifically for skin the cat and the muscle up. You will then have 15 mins to continue working on the ring muscle up and/or another movement of choice. The last 20-30mins will involve a WOD and it will follow exactly the same structure as the CrossFit gymnastics PM classes. See below for programming.
Ant x
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
Crossfit Gymnastics (Tues & Thurs PM)
| Exercise | Sets / rep/ time | Tempo | Rest | |
| Warm up | Upper body & scapula mobility | 10-15 mins | ||
| Skill | Continue with kipping bar or ring muscle up practice & drills. Add another movement of choice if you wish. | 15-20 mins | ||
| WOD | WOD
Week 1: 12 mins AMRAP 3 – ring or bar MU / pull up 6 – TTB / TTR / knee raise 9 – box jumps Week 2: The Baron (30mins TC) 8 rounds of… 3 – rope climb 6 – HSPU 9 – D-Ball GTOS @ 50% BW 30 – DU Week 3: 21-15-9 (15 mins) Cash in: 50m HS walk or 15 wall walks Then 21-15-9 of – pull ups / ring rows – HSPU / push ups – Air squats Cash out: 50m HS walk or 15 wall walks Week 4: 2 Part WOD (20 mins) Part A: 10 mins AMRAP of Ring / bar MU** Beginners do pull up / row and dip / push up instead. Rest 3 mins Part B: 7 mins to complete 5 rounds of… 10 – TTB /TTR /Knee raise 30 – DU |
Gymnastics (Thurs AM)
| Exercise | Sets / rep/ time | Tempo | Rest | |
| Mobility | – Skin the cat & muscle up focused mobility | 15-20 mins | ||
| Skill | Continue with ring muscle up practice & drills. Add another movement of choice if you wish. | 10-15 mins | ||
| WOD | Same WODs as PM classes with exercises adjustments to accommodate arch 325 |