Gymnastics

CrossFit Sanitas – Gymnastics Warm-up Foam roll – IT band, hamstrings, adductors, lats Then, 2x Plate Series (8 reps each): – External Rotations – A’s – 90/90 + Press and Lower – Scaption – Mark Curl Band Series: – 15 Lat Pull Downs – 20 Face Pulls – 10 Chops – :30 Hollow Hold Skill […]

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Gymnastics

CrossFit Sanitas – Gymnastics Warm : Warm-up (No Measure) 6 min Lax Ball Upper Body Mobility Then, Crossover Symmetry 2x Plates (8 ea): External Rotation + Internal Rotation + 90/90 10 Slider Pikes 5 Compression Walks Handstand Volume 15min Cap Accumulate 5 minutes in handstand against the wall Strength 3 sets: 15 DB Wall Press […]

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Gymnastics

CrossFit Sanitas – Gymnastics Warm-up 10min of: 5 A-Frame Push-Ups 10 Step Seal Drag 5 Pikes 10 Step Seal Drag 5 Planche Tucks 20ft Crab Walk Forward 20ft Crab Walk Backward Circuit 3x 3 [Negative HSPU + Press Out] 5 Kipping T2B 3 Dragon Flags Skill Handstand Walking – Lateral Wall Spot – Banded Spot […]

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Gymnastics

CrossFit Sanitas – Gymnastics Warm-up 2-3x: 10 Scap Pull Ups 6 In and Outs 10 Scap Push Ups 6 Thoracic mobility + stability each side 10 Push Ups 6 Pull Ups Circuit 3x 3 Pull Up Negatives 3 Kip Swings + 1 Muscle Up :30-:60 Chin Over Bar Hold Core Conditioning 3 sets 40 Shoulder […]

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Gymnastics

CrossFit Sanitas – Gymnastics Warm-up 2min Row 2x 10 Scap Pull Ups :30 Active Hang 5 Pull Ups 10 Scap Push Ups 10 Push Ups :30 Handstand Hold Core Prep/Activation 3-4 Rounds (12min) 6 Around The Worlds :30 Flutter Kicks :10 Rest :30 Tucks :10 Rest :30 V-Ups Rest :60-:90 between rounds Skill Banded Bar […]

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Gymnastics

CrossFit Sanitas – Gymnastics Warm-up Upper body foam roll Then, 10min Amrap 10 Pass throughs 10 Cat Cow + 10 Scap Push Ups Inclined bench, 10 reps ea – 90/90 – Y’s 5 Shoot Thrus w/push up and dip Core Prep/Activation 3 rounds 20 Partner medball sit ups 20 Parnter 1/2 kneeling medball side toss […]

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Gymnastics

CrossFit Sanitas – Gymnastics Warm-up ~:90 min Jumping Jacks *every 10 reps do 2 burpees* 2x 10 Scap Push Ups 10 Bird dogs 10 Push Ups :30 Reverse Plank hold 10 Seated External Rotations 10 Rear delt flyes Core Prep/Activation 3 Sets 10 Barbell Roll Outs 10 Side Plank Extension ea :30-:60 Hollow Hold :60 […]

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Gymnastics

CrossFit Sanitas – Gymnastics Warm-up Banded Shoulder Circuit x2 – Field Goals – Hand Taps – External Rotation – Row – Lat Pull Splits – 4 Alt Candlestick to Pike/Straddle – 5 Needle Kicks – 1/2 Split Regiment Skill Handstand Walking (12-15min) – Split Kick Series – Spotting: into band or wall or with a […]

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Gymnastics

CrossFit Sanitas – Gymnastics Warm-up 10min Amrap: 10 Scap Pull Ups 3 Negative Pull Ups 10 Hanging L Flutter Kicks 20m SA farmers Carry ea Skill L-Sit Acummulate 3min Hold *8 min cap Circuit 3x 2 Dragon Flags 10 Maltese Raises 2 Dragon Flags 15-25 Push Ups w/2s Eccentric Cash Out 60 Bulgarian Split Squats […]

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Gymnastics

CrossFit Sanitas – Gymnastics Warm-up 2x Band work: -10 Paloff Press -10 Chops -10 Lifts 10 Ring Rows 10 Beat Swings 16 Forearm Plank DB Drags Skill Pull Overs Gymnastics Complex Every :90 for 6 sets 1 Strict Pull Up 2 Strict T2B 3 Kipping Pull Ups 4 Kipping T2B Circuit 3x 10 SA Press […]

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