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!
** The skills we will go over will help you gain the knowledge of what you might need to work on and hopefully take away the drills to continue to work on them on your own time to master the Muscle up.
Row, Run or ride for 3 minutes then:
2 rounds of:
20 jump rope- doubles or 40 singles
5 tap swings on rings
5 dislocates with PVC
3 pull ups on rings if cannot do pull up then ring row.
Shoulder Mobility: Arm Bar stretch 45 sec each side
Lat and Trap smash with tennis balls 1 min each side
Taping your wrists also a new skill ;0)
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
laying flat work pull to chest
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