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!
We will do about 20 minutes worth of skill work on the Handstand push up after warming up than plan to get a sweaty! Warm Up: 3 minutes of either jump rope skill work Assault or row. then, 3 rounds of:
5 shoulder dislocates
15 toe raises each leg
5 pausing air squats
20 Handstand Hold
Pec Minor- smash with lacrosse ball 2:00 min
Foam roll Lats 2-3 min and Thoracic Spine
Shoulder distraction 1:00 each arm
Free standing Handstands
Working on the tripod stand
ON a box learning the body position of the HSPU
Establish ability level for the HSPU with Abmats against wall
Kipping Mechanics for the HSPU- for those who demonstrate the strength on strict
Today we will be getting a chance to try out all of the skills have worked all year in one nifty workout!
Twelve Days Of gymnastics skills
1.Wall Climb 1. plank hold( 20 sec)
2.Dips 2. Parallette dips
3.Pull ups 3. Ring rows
4.Pistols (2 ea leg) 4. to a box
5.HSPU 5. HSPU on the floor or shoulder taps
6.Wall Balls 6. Wall Balls scaled weight and size
7.Dbl Unders 7. single unders
8.Burpees 8 Burpees
9.Toes 2 Bar 9. Sit ups/ knees to elbows
10.Push Ups 10. Banded push ups
11.Air Squats 11. Air squats
12. BoxJumps 12. Box jumps low height or step ups
It will go just like the song...
1...2-1....3-2-1....4-3-2-1....5-4-3-2-1 until you hit 12!!
******people can scale some, none or all of the skills just have fun!