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!
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.**