Tuesday 24/10/2017


CrossFit SPEED – Gymnastics

Movement Prep

10 x leg swings on each leg-fwd/bwd (support leg must remain straight)

10 x leg swings each side – side/side

10 Bar kips

10 torso twists

10 shoulder rotations

20 heel to ground

10 air squats

Core

Mid body Alignment

L sit – single leg lifts (hold 15sec + 8 leg lifts each leg)

Hollow hold + scissors

side Hold + scissors

Arch hold + scissors

Hollow hold

( Hold for 20sec + 10 scissors)

– tuck V snaps

-Tricep Push ups

( 10-15 Tuck ups 8-12 Tricep push ups)

* 2 Rounds through

Gymnastic strength focus

3 x 6-8 Strict TTB (choose level tuck up,tuck stretch lower, straight legs)

3 x 6-8 Pull ups (Good hollow shape with rips down, legs together and glutes tight)

1 x 5 Wide grip holds (with eccentric lower)

Finisher

max effort wind screen wipers

Mobility

Wrist drills

3min Straddle fold (with barbel)

Ankle Drills

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