Gymnastics Week2


CrossFit SPEED – Gymnastics

Movement Prep

10 x leg swings on each leg-Fwd/Bwd

(support leg must remain straight)

10 x leg swings each leg – Side/side

1 x 10 Bar Kipping 1 x 10

10 x Torso twists

10 x Stick Rotations

Calf Stretch, Pike stretch against wall

10 x Air squat

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

2 x 30 sec 3/4 Handstand Holds -facing wall

6 with holds as long as possible Handstand Split Hold (back to wall)

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

8-10 Kip to handstand against wall-Eccentric lower-

Skills

Bar

6 x Chin Up pull Over

2 x 20 Inverted Hold

Rings

2 x 4 x 6 Swings with hand turn out/in

2x 4 Swing, swing, Hip Pull

Mobility

2min Full saddle

2min half split each side

2min Thoracic HS hold

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