This gymnastics cycle will make most of us young adults look like uncoordinated deer trying to walk on ice. It is easy for the coach to see the person who just stands off to the side and does not partake in the skill work. That is your decision, we are not going to force anyone to get upside-down, hang on rings or roll on the floor. BUT just remember we are ALL outside our comfort zone and if you take these 30 days and progress through some of these difficult movements, you might just surprise yourself with how much your body awareness, control and strength improve. We want CFH to be the place where you can let your guard down, fall over, not feel stupid and improve, because adult gymnastics are supposed to be fun!
Skill WOD
*For Form and Quality*
A1) False Grip Ring Pull ups 4/4/4/4
A2) Iron Cross Pull 4/4/4/4
A3) GHD Sit ups 10/10/10/10
WOD
7 OHS (105/70)
21 Double Unders
7 Rounds
“This is easy to scale. We just scale the leverage. Notice his hand placement thru the rings? That changes a substantial load on the elbow and shoulders. This is a great scale, the next option is work in degrees of proficiency. As in go as far as you can return from while maintaing form. As for the lever pulls we just change the lever arm, one leg extended, tuck, etc the smaller you make yourself the lighter the lever becomes.” -From CrossFit Gymnastics
Competitors
WOD
Ring MU’s 3 Every Minute for 5 Mintues
(or work on turn over)
Then Front Squat 5×2 (same weight across)
then
7 OHS (135/95)
21 Double Unders
7 Rounds