Gymnastics: Is defined as Physical exercise designed to develop and display strength, balance, agility and mental capacity. This is three of the 10 fundamental skills of Crossfit.
You will be able to access the Vagabond Crossfit gymnastics WOD for each week here as well as any other crossfit and gymnastics related information that I think might benefit our community.
Visit the site, and come work those skills!
Sooo.... I did these a few weeks ago in our class and I want you to just know that there WILL BE pull ups
in some workout in the 2018 opens!!
That being said I am going to be spending this Sunday helping people with there kipping technique as well as going over the very basics for those of you hoping to be able to string together a few pull ups at a time.
When Sunday 3/4 from 9-10am.
What: Getting that elusive kip ( swing thingy) to help you do more than one pull up in a row!
Warm up: 3 sets of:
30 Single Jump rope or 15 doubles
5 shoulder dislocates
5 dive bombers straddle walk out
Foam roll and active stretch Shoulders and wrists
A1: 20 sec arch hold x 3 sets with PVC in hands
A2: hollow hold 30 sec x 3 sets with PVC above head
A3: 1-3 banded pull ups or strict x 3 sets
Skill Work for Kipping on the bars:
two positions of the Kip
the tap swing
PVC postioning for the push away
Hand release for that moment of weightlessness
Trying out Banded Kipping Pull Ups:
Pull Up strict then push AWAY to help with connection
This class is for anyone interested in learning the basics of Handstands or how to make their HSPU better. I mean better as in, better form, better on your body and mechanically safer! Come try something a little different on a Sunday morning!!
Warm up 3 minutes of light cardio- bike -row or Jump Rope
Circle stretch and mobility of wrists and shoulders
Partnered shoulder mobility
Wrist circles and stretching
Wall facing with bracing
Facing the floor- core bracing flat backs- advanced raise arms "T" to overhead
Hollow with PVC and 5# no leg raising together hold 25 seconds x 3 sets
Balance and strength building
A1:Pike Handstand on box with scapular Elevation- Relax repeats 6-8 reps x 3 sets ( adv- against the wall)
A2: Shifting in Handstand on a box or wall 2 each side x 3
A3: rolling -the safest way to fall out of a handstand
Kick ups NO GOING past vertical we can partner this. LAND SOFTLY
Belly facing Handstand the best position for transferring to other exercises!
HSPU- strict **If you cannot do one full strict HSPU I would prefer you not kip, we can go over the mechanics if the class is ready.**