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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gymnastics

CrossFit Sanitas – Gymnastics Warm up Shoulder prep corrective exercise. Hollow hold 5 x 30:30 secs Arch hold 5 x 30:30 secs Straight arm plate raises (SLOW & maintain strong hollow) 3 x 10 Wrist pops (floor or wall) 3 x 10 Wall walks 2 SLOW ascent/descent w 10 sec hold at top EMOM 5 […]

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Gymnastics

CrossFit Sanitas – Gymnastics Max Effort Practice: Toe Nail progression, by now the elbow transition should be smooth and apparent. Pull deep turn over smooth. A: 10×1 Toe Nail Negative *Slow as possible B: 7×1 ME Hollow Body Ring Pull Up (False Grip, ring to sternum) C: 7×1 ME Strict Ring Dip

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gymnastcs

CrossFit Sanitas – Gymnastics Warm up 3 rounds 10 Band pull aparts 10 Ws 10 shoulder dislocates :05 Ring support :05 Bottom of dip hold Kip swings 5 min max muscle ups

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Gymnastcs

CrossFit Sanitas – Gymnastics 10 sec L sit 7 v up 5 russian dip push up 3 wall walk 3 rounds: 5 Alternating then hold for 10sec Lateral Scorpion Stretch 30sec Handcuff Stretch 30sec Single Bar Hanging Shoulder Stretch Russian Dips 5X4 MIXED GRIP CHIN HANG LOWER THROUGH Alternate grips 10e. X5

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Endurance Tuesday

CrossFit Sanitas – Endurance Warm-up Running Drills and Group Dynamic Skill Pacing Strategy Workout Of the Day GI Jokester (Time) For Time: 1 Mile Run 50 Burpees 1 Mile Bike 50 Pushups 1600m Row 50 Box Jump Overs at 24/20 Rx+: HS Pushups sub for Pushups

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Gymnastics Sunday

CrossFit Sanitas – Gymnastics Warm-up 3 Rounds for Quality -10 Shoulder Dislocates -8 Slow Controlled Straight leg Inchworms with protraction emphasis -20m Rotating Cossack Squats (stay low) -10 Double Arm Thoracic Bridges with 3sec pause at extension then 5min Dead-bug Practice (work on pointed toes, not dorsiflexion *Gymnastics emphasis) Gymnastic Mobility 3 Rounds 20sec German […]

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gymnastics

CrossFit Sanitas – Gymnastics 3 rounds for QUALITY, not time: 8 candlestick 10 sec L-Sit on Parallettes 10 Arch rocks 3 rounds: 30sec Dumbbell Shoulder Stretch 30sec Hanging Ring Lat Stretch 30 sec Undergrip Wrist Stretch 4 sets Max effort strict chest to bar pull ups 16 pistols (8ea)

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gymnastics

CrossFit Sanitas – Gymnastics Practice: Brief review of Toe nail spot A:10xME Transition: *Utilize the feet if needed focusing on keeping the rings and elbows tight. As soon as there is distance, the set is done B: 3×3 strict dip max weight C: 2 min L hang

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