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!
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. Bike 3 min then: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 bosu balance hollow hold x 3 sets ( alternate KB sit up to overhead extension)
A2: Hanging shoulder shrugs 6-8 reps x 3 sets
A3: single arm KB windmill 5 sec each arm x 3 sets
A4: 1-2 strict pull ups x 3 sets
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 hollow and tight arched 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