Tuesday 28/11/2017


CrossFit SPEED – Gymnastics

Warm-up

3 x

10m Toe jumps

10 lateral leg swing each leg

14 leg lifts over kb

Core

3 Rounds

8 Hollow leg raise with 4 sec negative

4 Around the worlds

90second weighted bridge

Skills

Pistol work

1 – 10 Air squats

2 – 10 Narrow stance air squats

3 – 10 Pistol (toe nail spot)

4 – 10 Floating foot pistol

5 – 10 Counter Balance pistols

6 – 10 Plate wedge pistols

7 – 10 Heel tap pistols

8 – 10 A.B.H Assesment pistols

9 – 10 Pistols

* All work is to be done with a controlled tempo, use the concept of assessment (feel the way you move and how much control you have)

Gymnastics

Paired (Alt rounds 2 each)

10m Wheel barrow (hip height)

10m Wheel barrow (shoulder height)

10 wide grip push ups

10 neutral grip push ups

10 close grip push ups

* active shoulders control mid-line, avoid breaking through hips,knees and elbows on the wheel barrows.

Extras

4Min Straddle

2min Left straddle fold

2min Right straddle fold

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