Gymnastics March 27th and 29th

Monday 3-26-17

Warm Up:
10 Push ups
10 GHD Sit Ups
1:00 HS Hold
Band Shoulder Stretches

Skill:
HS Walk
Max Reps HSPUs – 1 set…whats your max?
Max Time L-sit hold – 1 time through
20 Box Circles – (5 each direction using 20” box then 5 each direction using 24” box)
Max Reps HSPUs – 1 set – Post box circles

Workout:
EMOM 20 Min
Min 1: 2Strict, 2 Kipping, 2 C2B
Min 2: 10 Wall Balls

All Week Homework:
10 Pull Overs
5×5 Strict Pull Ups
Bar MU practice – Stay patient, move around the bar NOT TO THE BAR! – Work as many reps your hands can handle. Start with low bar work with band. Do not tear!
5×3 – Deficit HSPU practice – Start small, just plates and a slight deficit to practice/If deficit isn’t going to happen then go 1 mat less or unfold a mat.
10 min work on freestanding HSs – gain balance, stay tight in core, use the wall at first to help, but practice kick ups.
10×5 (5 steps each way) side HS walks against wall

Wednesday 3-28-17

Warm Up:
2 x :15 L-Sit hold on rings
5 Negative Pull Ups
3xME Pull Up Hold
Band Stretches

Skill:
Chest to Bar Pull Ups
:15 on :15 off for 5:00 min
3-5 C2B

Workout:
4 rounds
10 – Double squat wall balls (using lighter weight if needed)
10 – T2B
20 – Double Unders

Gymnastics March 20th and 22nd

Monday March 20th:

  • Warm Up:

5 Negative Pull Ups
10 GHD Sit Ups
1:00 HS Hold
Band Shoulder Stretches

  • Skill:

Push Ups
30 Deficit HSPU every third rep :05 ct in the bottom

  • Workout:

EMOM until failure
Increasing Pistols + 8 Wall Balls 2-4-6-8-10-12…

  • All Week Homework:

10 Pull Overs
5×3 Strict Pull Ups
Bar MU practice – Stay patient, move around the bar NOT TO THE BAR! – Work as many reps your hands can handle. Do not tear!
5×2 – Deficit HSPU practice – Start small, just plates and a slight deficit to practice
10 min work on freestanding HSs – gain balance, stay tight in core
10×5 (5 steps each way) side HS walks against wall

Wednesday March 22nd:

  • Warm Up:

1:00 HS Hold
:30 Ring Hold
Couch Stretch
Pigeon Stretch

  • Skill:

Bar MU’s
Work on low bar transitions into negative MUs
EMOM 10 min
1-2 Bar MU’s w/band

  • Workout:

3 rounds
12 Ring Dips
20 Legless Wall Balls

Gymnastics March 14th and 16th

Monday March 14th:

  • Warm Up:

5 Negative Pull Ups
10 GHD Sit Ups
1:00 HS Hold
Band Shoulder Stretches

  • Skill:

HSPU’s
2:00 OH Hold (KB’s-35#)
then…
:30 on :30 off until 55 HSPUs completed

  • Workout:

15-12-9
Thrusters – 63#
C2B

  • All Week Homework:

10 Pull Overs
5×3 Strict Pull Ups
Bar MU practice – Stay patient, move around the bar NOT TO THE BAR! – Work as many reps your hands can handle. Do not tear!
5×2 – Deficit HSPU practice – Start small, just plates and a slight deficit to practice
10 min work on freestanding HSs – gain balance, stay tight in core
10×5 (5 steps each way) side HS walks against wall

Wednesday March 15th:

  • Warm Up:

2 x :15 L-Sit hold on rings
3xME Pull Up Hold
Band Stretches

  • Skill:

Chest to Bar Pull Ups
:15 on :15 off for 5:00 min
4 C2B

  • Workout:

EMOM until failure
Increasing TTB +6 Burpees 1-2-3-4-5-6…

Gymnastics March 6th and 8th

Monday:

Warm Up:
5 Pull Overs
3 Ice Cream Makers
1:00 HS Hold
Band Shoulder Stretches

Skill:
HSPU’s
2:00 OH Hold (KB’s or DB’s)
then…
6:00 min EMOM of HSPU’s

Workout:
50-40-30-20-10
5-10-15-20-25
Double Unders
KB Swings (1.5pd)
T2B

Homework:
10 Pull Overs
5 Ice Cream Makers
Bar MU practice – Stay patient, move around the bar NOT TO THE BAR! – Work as many reps your hands can handle. Do not tear!

Wednesday:

Warm Up:
100’ Duck walk – hand in air

Skill:
Chest to Bar Pull Ups
:15 on :15 off for 5:00 min
4 C2B

Workout:
10 min AMRAP
10 Wall Balls
10 10 T2B
10 alt. Pistols

Homework:
5×2 – Deficit HSPU practice – Start small, just plates and a slight deficit to practice
10 min work on freestanding HSs – gain balance, stay tight in core
10×5 (5 steps each way) side HS walks against wall

Gymnastics February 27th and March 1st

This weeks focus is Ring Dips and Bar Muscle ups! Come join on Monday or Wednesday at 6 pm.!

Monday February 27th:

  • Warm up:
Run 200m
1:00 plank
shoulder band stretches
  • Skill:
Ring Dips

Box swings into dips practice
2:00 bottom of the dip hold
-Into-
EMOM for 6min
12 hand release push ups
  • Workout:
4 Rounds:
50′ OH Walking Lunge w/axle bar
6 core slide outs
  • Homework:
3×5 Strict Pull up with pvc and band
6 attempts at linking butterfly pull ups
10 MU transitions on low rings

Wednesday March 1st:

  • Warm up:
2 rounds
10 hang to active
20 pass throughs with PVC
2xME Static Pull up hold
  • Skill:
Bar MU
Technique Overview
PVC and band drill – Pull up first then MU.
Every 2:00 for 10:00

2 Bar MUs

Workout
50 C2B *Try for large but strategic sets, stay behind failure, and rest when youre supposed too not when you need to.
  • Homework:
Every :30 for 5min – 6 HSPUs (any way that challenges you)
4×57 Ring Dips
3×10 strict press with dumbbells

Gymnastics February 20th and 22nd

Gymnastics is now MONDAY and WEDNESDAY @ 6 PM! This month we will be focusing on Gymnastics movements used in The CrossFit Open! Come improve your skills or learn something new!

Monday February 20th:

  • Warm up:

100′ Bear Crawl

100′ Crab Walk
100′ Hopping bear crawl
100′ Crab Walk
  • Skill:
HSPUs

2:00 OH Double KB Hold
-Into-
EMOM for 6min
10 Kipping HSPU
  • Workout:
4 Rounds:
50′ OH Walk (Challenge: Bands and KB on barbell)
:10 Free standing HS – :20 if need to use wall
  • Homework:
3×5 Pull up negatives
6 attempts at linking butterfly pull ups
10 MU Kips on ring
Wednesday February 22nd:
  • Warm up:
2 rounds
20 pass throughs with PVC
2xME Static Pull up hold
5 strict pull ups
then…
Tracy run stretches
  • Skill:
Butterfly Pull Ups
Technique Overview
Every 2:00 for 10:00

1) 15 Butterfly

2) 10 C2B

3) 5 Bar MU

4) 10 C2B

5) 15 Butterfly
  • Workout
4 Rounds
2:00 min AMRAP
5 T2B
10 Burpees
 ~Rest 2:00
  • Homework:
Every :30 for 5min – 5 HSPUs (any way that challenges you)
4×5 Ring Dips
3×10 strict press with dumbbells
Practice Splits

Gymnastics February 7th and 10th

Tuesday February 7th:

  • Warm up:

1:00 HS hold

:90 Couch Stretch (each side)
:45 Pigeon Stretch (each side)
:30 right split hold

:30 left split hold
:30 center split
  • Skill:
HS Walking
10 Plank to inch worm HS drill
10 Rower Pikes – or yoga ball
Side walking on hands while against wall – 5 each direction
Practice HS kick Ups
HS walking with pvc support
EMOM 10 min
10ft HS Walk
4 Ring dips
  • Workout:
EMOM as long as you can last
Strict T2B 1…2…3…4…5
6 Burpees
  • Homework:
3xME Static Pull Up Hold
4×5 Strict Pull ups
3×10 Side HS walking while on wall (5each direction)
10×1 Bar MU with band or box
Friday February 10th:
  • Warm up:
2 rounds
20 pass throughs with PVC
2xME Static Pull up hold
5 strict pull ups
then…
Tracy run stretches
  • Skill:
Butterfly Pull Ups
Technique Overview
5 Sets of:
2- Strict Pull Ups
3- Gymnastic Kip Pull Ups
4- Butterfly Pull Ups
  • Workout
5-4-3
Bar MUs
15-12-9
Thrusters (63#)
  • Homework:
EMOM 10 min – 5 HSPUs (any way that challenges you)
4×5 Ring Dips
3×10 GHDs
Practice Splits

Gymnastics January 31st / February 3rd

Time to sign up for this months gymnastics class! See you Tuesday at 6 pm!

Tuesday January 31st:

  • Warm up:

2 rounds

:90 Couch Stretch
:45 Pigeon Stretch (each side)
:30 right split hold

:30 left split hold

:30 center split

  • Skill:
HS Push Ups
10 Plank to inch worm HS drill
10 Rower Pikes – If we have a yoga ball try this.
Side walking on hands while feet are on chair – 1 time around each direction
Singles followed by multiple – working on keeping butt off the wall and maintaining core control
  • Workout:
10 Wall Walks
20 GHD Sit Ups
15 Strict HSPU’s
15 Russian Twists (each side)
20 Kipping HSPUs
10 Rower Pikes
  • Homework:
3xME Static Pull Up Hold
4×5 Strict Pull ups
10×1 Rope Climb
10×1 Bar MU with band or box
Friday February 3rd:
  • Warm up:
2 rounds
ME Static Pull up hold
5 strict pull ups
then…
Band Stretches
Frog Stretch with plate
  • Skill:
Rope Climbs
Technique Overview
4x:15 L-Sit Rope Hold
3×5 knees to elbows on rope
Every 2 minutes for 16 minutes – 2-3 Rope climbs (1 if you’re trying legless)
  • Workout:
10 min AMRAP
10 T2B
10 Plank up downs
10 Burpees
10 Pull Ups
  • Homework:
EMOM 10 min – 5 HSPUs (any way that challenges you)
4×5 Ring Dips
3×10 GHDs
Practice Splits

Gymnastics January 24th and 27th

Tuesday January 24th:

  • Warm up:

2 rounds
1:00 facing wall HS Hold
10 push ups
10 each side – opposite arm opposite leg raises
20 PVC pass throughs

  • Skill:

HS Walking
Plank to inch worm HS drill
10 Rower Pikes – If we have a yoga ball try this.
Side walking on hands while feet are on box.
Kick up to HS near Wall – 1 leg leading
Knee to HS drill
Weight Shifting – aim to do hip touches – side walking while utilizing the wall
5 min of Handstands in between pvc pipes
Practice HS Walking – accumulate 50 ft.

  • Workout:

3 rounds
10 HS side walk with wall support (5 each direction)
10 GHD Sit Ups
1 Rope Climb
10 pikes with TRX straps

  • Homework:

3xME Static Pull Up Hold
4×5 Strict Pull ups
10×1 Low bar from floor bar MU
10×1 Bar MU with band or box

Friday January 27th:

  • Warm up:

2 rounds
8 pull up bar dips
10 GHD Sit ups w/pvc pipe – mimic MU movement
Band stretches

  • Skill:

Bar MUs
10 double kipping practice – try to get your hips to the bar
Low Bar MU work – focus on high elbow turnover
8 Bar MU w/ band or without!

EMOM – 10 min
4 – Chest to Bar – focus on high elbows, don’t pull body under the bar, pull behind the bar!

  • Workout:

AMRAP – 10 Min
8 strict toes to bar
10 KB Snatches (5each arm)
8 Ring Dips
10 KB Strict Press

  • Homework:

3xME Static Bottom of the Ring Dip Hold
3xME L-Sit Ring Hold
3×810 side HS walking with wall support
3×10 HS Shoulder/hip Taps

Gymnastics Tuesday January 17th / Friday January 20th

Tuesday January 17th:

  • Warm up:

2 rounds
1:00 facing wall HS Hold
10 push ups
10 each side – opposite arm opposite leg raises
20 PVC pass throughs

  • Skill:

HSPU Walking
5 min of Handstand facing wall – ease feat off and maintain tight core
Practice HS Walking

  • EMOM – 10 min

8 shoulder taps + 10 hollow rocks

  • Workout:

3 rounds
10 handstands – free standing
15 GHD Sit Ups
10 Ring Dips
15 leg raises on bench

  • Homework:

3xME Static Pull Up Hold
5×2 Skin the Cats
10×1 Bar MU double kipping practice
10×1 Low bar from floor bar MU
practice Bar MU from box
Friday January 20th:

  • Warm up:

2 rounds
8 pull up bar dips
10 GHD Sit ups w/pvc pipe – mimic MU movement
Band stretches

  • Skill:

Bar MUs
10 double kipping practice – try to get your hips to the bar
Low Bar MU work – focus on high elbow turnover
8 Bar MU w/ band or without!

  • EMOM – 10 min

4 – Chest to Bar – focus on high elbows, don’t pull body under the bar, pull behind the bar!

  • Workout:

AMRAP – 10 Min
5 strict toes to bar
10 KB SDHP
5 Pull Up Bar Dips
10 KB SDHP

  • Homework:

3xME Static Bottom of the Ring Dip Hold
3xME L-Sit Ring Hold
3×8 Ring Push Ups
3×10 HS Shoulder Taps