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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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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