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!
Saturday, July 7, 2018
Muscle up Conditioning Strength and Transitions
Row, Run or ride for 3 minutes then:
2 rounds of:
8 Crossover symmetry external rotations and 8 straight arm ski pulls
5 dislocates with PVC
5 dive bombers - chest and hip opening
Shoulder Mobility: Arm Bar stretch 45 sec each side Lat and Trap smash with tennis balls 1 min each side Wrist stretches
Skill Work: 2 rounds of
2 -3 pull ups on rings x 2 sets
ring hold 20 sec holds thumbs out x 2
bar dips 3-5 LOW or Ring dips (RX'd) x2
Taping your wrists also a new skill ;0)
false grip review - pulls on rings
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 needed
IF READY- Muscle up High rings- strict initially then with momentum