Gymnastics 4.10.18

CrossFit Sanitas – Gymnastics Warm-up 1 min bike or row then 3 rds of: 10 scap pushups 10 external rotations 6 A-T-Y-T Core Prep/Activation 4 x :30 sec flutter kicks, :30 sec rest 4 x :30 sec side plank hip taps, :30 sec rest Strength False Grip Ring Rows EMOM x 5 min: 5 reps […]

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Gymnastics 04.05.18

CrossFit Sanitas – Gymnastics Warm-up 1 min rowing just arms then 3 rds of: 10 banded pull-aparts 40m single-arm OH walk (left) 40m single-arm OH walk (right) 5 walk to “”inchworm”” hands past shoulders Core Prep/Activation 5 x :10 sec hanging leg raises, :20 sec rest 4 x :30 sec side plank, :30 sec rest […]

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Gymnastics Class 2.20.2018

CrossFit Sanitas – Gymnastics Warm-up 2 min row/bike/jump rope then 3 RDS: 10 banded lat-pull downs (prone position) 10 prone shoulder dislocates 10 plate external rotations (10 on each side) Core Prep/Activation Tabata (all as 8 x :20 sec work, :10 sec rest) 1) Standing Hollow + Arch (w/ band and PVC pipe) R: 1 […]

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Gymnastics 01.16.18

CrossFit Sanitas – Gymnastics Warm-up 1 min jump rope then 3 rds: 10 banded pull-aparts 6 A-T-Y-T with plates 10 ring rows Wrist/Shoulder Prep Wrist Prep Routine: 10 wrist circles each way 10 elbow circles forward 10 elbow circles backwards 10 circles right w/ plams flat on the ground 10 circles left w/ plams flat […]

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Gymnastics Week 1- Day 1

CrossFit Sanitas – Gymnastics Warm-up 200m run then 3 rds: 10 scap push-ups 10 shoulder taps 10 external rotations (laying on side- 10 each) Core Prep/Activation a) 4 x :30 hollow hold, :30 sec rest b) 10 inchworms (no pushup- just walk hand out as far as you can) Dip/MU Transition Work a) 6 x […]

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Gymnastics

CrossFit Sanitas – Gymnastics Warm-up 1 min bike then 2 RDS: 10 scap push-ups 10 external plate rotations (each side) 10 shoulder taps Core Prep/Activation 6 x plank (altermating btw. feet in the rings and hands on the rings) :30 sec plank, :30 sec rest Skill MU Transition Drills a) 2 x 5 false grip […]

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Gymnastics Class 9.28.17

CrossFit Sanitas – Gymnastics Warm-up 1 min rowing just arms then: 6 high pulls right arm, 40m OH walk 6 high pulls left arm, 40m OH walk 10 shoulder taps in plank 10 hanging passive/active Core Prep/Activation 5 x :30 sec of inchworm work (walk out as far as you can, walk back) :30 sec […]

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Gymnastics Class

CrossFit Sanitas – Gymnastics Warm-up 1 min row then: -Crossover Symmetry Activation series 2 RDS: 15 PVC passthroughs 10 “TTB” on the ground 30 sec head through shoulders (each side) Core Prep/Activation 2 main body positions in pulling Movements (hollow & arch) Alt. Hollow body and arch body holds tabata (8 x 20:10) R: 1 […]

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Gymnastics

CrossFit Sanitas – Gymnastics shoulder Prep: 3 Rounds: 10 Scap Pull ups, 10 Scap Push Ups, 10 Shoulder shrugs Animal walks, Hollow drills and skills 50 Swings on rings, every 10, 3 swing to ring row A: EMOMx 10 1)5 Strict C2B 2) 5 Chin Ups

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gymnastics

CrossFit Sanitas – Gymnastics Warm up Shoulder prep CE’s PVC pass through Ring rows Hollow/Arch snap drills Bar Muscle up drills Practice: Top down Toe Nail progression A: Ring Pull Up 3-2-2-2-2-2 B: Ring Dip: 4-3-3-3-3-3

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