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!
Friday, February 15, 2019
Handstands and Strict Handstand Push Ups
Class is on Sunday 2/17 at 9:00 am
Handstand Skill work,Strength and Stability
If you have wrists that get sore feel free to bring wrist wraps of some sort.
Warm up 3 minutes of light cardio- bike -row or Jump Rope
Circle stretch and mobility of wrists and shoulders
Wrist circles and stretching
Hollow holds on two mats 30 seconds
hollow holds to lift- Keep butts up!
Balance and strength building
A1:Scapular Shrugs -Elevate- Relax repeats 6-8 reps x 3 sets
A2: Shoulder taps 4 each side x 3 sets- If you have been coming lets do these against the wall scaled is on the-Box
A3: Physio-ball Pike ups 6 reps x 3 sets
Kick ups NO GOING past vertical we can partner this. LAND SOFTLY
Belly facing Handstand the best position for transferring to other exercises! WALL CLIMBS- hold 15-20 sec ( modification feet on a box)
********** Class will start at 9:30am this week only, immediately following the Circuit Class.********* Depending on the level of athletes we get I will cover different aspects of the kip. This could include- banded, traditional kipping and the tapping motion for toes 2 bar. Warm up: 2 sets of:
30 Single Jump rope
5 each side bridge turn overs
5 dive bombers straddle walk out
Shoulder : arm bar, pec stretch and wrists and arm circles
shoulder and core strength:
A1: 20 sec arch hold roll to hollow holds x 3 sets
A2: Hanging shoulder shrugs 6-8 reps x 3 sets
A3: single arm bottoms up KB walk down and back x3
Low Bar work:
Unweighted- working the push away in the kip 5 reps x 3 sets of each style
Skill Work for Kipping on the bars:
two positions of the Kip HOLD each 10-15 sec
the tap swing - tight body!!
Hand release for that moment of weightlessness- the moment of the pull.
Trying out Banded Kipping Pull Ups:
Pull Up strict then push AWAY to help with connection
Putting it all together
If there is a time or interest we will go over toes to bar- very similar "tapping" motion