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, January 12, 2019
Learning the Tap swing for the kipping pull up and Toes 2 Bar!
********** 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