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!
You can have a great pull up and super dips and still not have a muscle up. You need to know how to transition from one to another. It happens in the blink of an eye and your body needs many, many and a few more repetitions to begin to understand where it needs to go and get there quickly! We will spend a lot of our time moving slowly through these transitions not under load or very little load.
Warm Up: 2 rounds of:
25 jump rope- doubles
5 broad jumps
5 pull ups
Shoulder Mobility: Arm Bar stretch 45 sec each side
Lat and Trap smash with tennis balls 1 min each side
Shoulder distraction with bands
ring holds 3 sets of 20 sec holds thumbs out
ring or bar dips 3 sets of 2 LOW dips
False grip pulls
seated with press out
feet in contact with floor
Feet on a box with dynamic transitions
Tap swings with pulls
IF READY- Muscle up High rings- strict initially then with momentum
17.2 is done!! Well for most of us and its time to look forward to what might be waiting ahead of us.
There is a high probability that some sort of Handstand will be there. SO I decided that it would be nice to revisit the Handstand and then a few other Handstand options ending in a workout including the Handstand Push up.