Tuesday 14/11/17 Gymnastics


CrossFit SPEED – Gymnastics

Movement Prep

Hold for 15 sec + 8

L Sit- single leg lifts

20 sec + 10

Hollow Hold + scissors

Side Hold + scissors

Arch Hold + scissors

Hollow Hold

Core

Tabata 20 on 10 off (5Rounds of each)

Hollow Rocks

Arch Rocks

Gymnastics

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

3 x 4-6 walks Handstand Plate walks (back to wall)

x 10 attempts or unto 5 mins Handstand hold and walk attempts

Skills

Bar

8-10 Front Hip Circles

3 x 5-6 Kip, Kip, Toes to bar-choose level- Tuck, Flick to straight or straight

Rings

6 Muscle Up or ring pull up

8 Pull throughs

Assisted Muscle Up Can be done in sets of 2

Low Rings

3 x 2-3 Feet on box- Muscle up

or

From Knees

Mobility

6min Straddle

4min Each side pigeon

join us

LET US HELP YOU GET STARTED!

Want to know more? How to get started? Membership options and inclusions, No Contract Options, casual trial weeks and more….