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.
Ride Assault 3 minutes then:
2 rounds of:
25 jump rope- doubles 50 singles
5 tap swings on rings
5 dislocates with PVC
3 pull ups on rings
Shoulder Mobility: Arm Bar stretch 45 sec each side
Lat and Trap smash with tennis balls 1 min each side
ring holds 3 sets of 20 sec holds thumbs out
bar dips 3 sets of 2 LOW dips
False grip pulls 5 reps x 3 sets
seated with press out
feet in contact with floor- getting the head through finish in LOW dip!
Feet on a box with dynamic transitions
Ring Thing- training harness
3 sets 3 reps with or without weight as needeed
IF READY- Muscle up High rings- strict initially then with momentum