Gymnastics Week2


CrossFit SPEED – Gymnastics

Movement Prep

2 x

15m D/us hops

15m Frankenstein’s

30 D/us

Core

Hold for 15 sec + 8

L Sit- single leg lifts

20 sec + 10

Hollow Hold + scissors

Side Hold + scissors

Arch Hold + scissors

Hollow Hold

10-15 -Tuck V snaps

8-12 -Tricep Push Ups

Gymnastics

1 x 30-45 sec Full Handstand Holds -facing wall

2 x 6-10 Handstand (Back to wall)shoulder shrugs

3 x 4-6 Handstand plate walks

3 x 6-8 SHPU Box L shape

Skills

Bar

6 x Chin Up pull Over with controlled forward roll

3 x 4 Kip, Kip with straight arm re-grip

Rings

1 x 6 Swings with hand turn out/in

3 x 2 Swing, Swing, Invert Hold/Skin the cat and swing

2x 4 Swing, swing, Hip Pull

Mobility

2min Full saddle

2min half split each side

2min Thoracic HS hold

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