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Gymnastics – Feb programming

Posted 31st January 2024 by Anthony Masters

Hello everyone, as we go into February a new gymnastics phase starts. Here is what to expect for the next couple of months.

CrossFit Gymnastics (PM class): 8 week Handstand phase begins (Feb – Mar)

Gymnastics (AM class): 8 week spine & ring routine phase (Feb – Mar)

Crossfit Gymnastics (Tues & Thurs PM class); Warm ups will be focused on handstand preparation and practice, this will include shoulder mobility, hand balancing and strengthening to help get better at staying still & moving on your hands. The strength section will combine exercises to help with the pull up and the same for the handstand. For those wishing to continue with their ring / bar muscle up practice they can implement it here. The accessory work for the next couple of months will involve abdominal drills & exercises for the handstand.

Gymnastics (Thurs AM class); Mobility will be on improving the ability to move the spine & shoulder blades better and unlocking more strength and movement freedom as a result. The strength work will involve spending time working on various ring routines of choice to help build overall upper body strength and endurance. I will explain and guide you through this section so that you are all comfortable working to your level whether beginner or advanced. To finish off will be accessory work to target small areas that help keep us in one piece.

See below for programming.

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 Handstand preparation & practice 30 mins


Skin the cat/ Pull up/ muscle up 5x 1-5 60’s
A2) Slow motion shoulder taps 4x 30-60s 60’s
B1) Ring/ bar Front lever hold 3x 20-30s 45’s
B2) Ring push-up 2x ME 45’s

Gymnastics (Thurs AM)

Exercise Sets / rep/ time Tempo Rest
Mobility Shoulder blade & Spine 15-20 mins
Skill & Strength


Ring routine complex of choice, Can add a 2nd movement of choice to practice 15-20


B1) Bicep dyn Iso 2x 90-120s
B2) Ring push ups 2x ME