All the gymnastics

26.2 CrossFit – CrossFit

Act as if what you do makes a difference. It does. William James

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

SKILL

Warm-up (No Measure)

Muscle-up Transition & Scaling | 10:00

1) :10 Ring Support (Top & Bottom of Dip) // Body control and support on the rings.

Athletes that are unable to support themselves should lower the rings a little and place a foot or two on the ground.

2) Ring Dip // Body support while being dynamic and pressing strength

Athletes that are unable to support themselves should lower the rings a little and place a foot or two on the ground.

3) False Grip Ring Row // Practicing the grip required for a strict muscle-up and pulling strength.

Encourage athletes to maintain the false grip through each rep.

Athletes should aim to pull to their sternum.

4) Floor Muscle-up Transition // Use the legs and pull rings low to the chest and transition through to the bottom of the dip.

5) Increase Difficulty // Walk feet out inch by inch

Free Play | 5:00

Give athletes 5:00 to play around with finding their scaling option for the workout.

This is also a time for athletes who are using the high rings to set them up. Consider partnering athletes together if low on rings.

Coaches should be available during this time to help athletes figure out scaling options and challenge athletes.

Metcon

30 Muscle-Ups (Time)

30 muscle-ups for time

Gymnastics

Warm-up (No Measure)

COOLDOWN | 13:00

Goals

✔ Record scores and clean up equipment.

✔ Celebrate muscle-up PR’s.

✔ Give athletes the remaining time in class to perform the cooldown.

Coach should demonstrate the hanging leg raises on the rings and the hang muscle cleans.

Athlete should try to bring their legs to parallel to the floor below them. Those that can’t keep their legs straight should bend their knees and make their thighs parallel to the ground.

DB muscle cleans should be done with a weight that athletes can go unbroken every set.

Accumulate

50 Hanging Leg Raises on Rings

Every break perform 10 DB hang muscle cleans

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