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 meant for all levels of athletes we can modify most anything BUT the class will progress to harder skills and these do require some strength in the shoulders. If you have a shoulder injury, please consider starting with the pull up class to gain some strength before moving to MU class.
Muscle Up Progressions: Sunday 9am!!! As I do for most of my classes we will go over the basics and then move along as I see the abilities of those attending. This is a loose format of what we will cover.
3 minutes- bike, row or jump rope
3 rounds of:
10 shoulder dislocates 5 each hand grip
Low tap swing on rings 3-5
5 supinated bar rows- keep hollow
20 second Handcuff stretch with assistance
30 sec arm bar stretches each side
2 sets of:
15-20 sec ring holds thumbs out
3-5 strict toes to bar can be assisted work the negative (scaled can do 10 'V' snaps)
So in a few weekends we will be having our annual Pat P memorial workout. AND in this amazing workout there is the opportunity to do Handstand walking as well as a scaled version which includes wall climbs.
Now, that being said not everyone should DO the walking but I would like to give a few people some options and maybe a chance to get a bit closer or get a few steps in. I will be covering strength and agility to get you there, in all levels so everyone is welcome. We will cover wall climbs and walking as well as a few HSPU drills.