This weeks CrossFit Gymnastics WOD vlog gets you working your core and straight arm strength utilising ring rollouts, ring archer pushups, ice cream makers and more!

Brilliant carry over to plenty of CF Gymnastics movements such as toes to bar, muscle ups , pullups.

Warmup:

10x Burpees

10x Squats

x2

Specific Warmup:

3x Reaching Inch Worm

3/3x Floor Archer Pushups (scaled to knees if needed)

20 Sec Hang

x2

Look at positions and weaknesses here before moving to the rings.

A)

3x Ring Pushup

1x Ring Roll Out

3x Right Archer Pushup

1x Ring Roll Out

3x Left Archer Pushup

1x Ring Roll Out

3x Ring Pushup

1x Ring Rollout

Rest 2-3 Min

x6

Scale:

Bring the rings higher to an angle which you can perform the movements.

B)

Ice Cream Makers:

4x Max Reps with good form

Rest 2 Min between

Scale ( Knees tucked to chest, SL, or Inversion hold on rings)

C)

Rings Turned Out Plank:

Accumulate 3 Min Hold

Scale to Plank on floor

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Your CrossFit gymnastics WOD this week includes bar muscle ups, HSPU, Toes to bar and Pistol squats

We are hitting a fairly long AMRAP format workout this week. The movements are higher skill and the reps ascend.

Managing fatigue is going to be key here and making sure you're being efficient with your movements as they aren't the most complimentary to each other.

Choose your scales wisely and aim for steady consistent movement rather than redlining.

Warmup:

10 Sec Passive hang

10x Scap Pulls

5x Beat Swings

20x Air Squats

x2

Part A for today will be moving through each movement and picking a scale / progression for todays workout.

WOD:

AMRAP 20:

3x Bar Muscle Up

6x HSPU

9x T2B

12x Pistols

Scales:

3x Banded MU / 3x Pullups + 3x Press Ups

1-3x HSPU Negatives / 10 Sec HS Hold + 5x Pike/Box Pushups

9x Straight Leg raise / knee raise

12x Feet together squat, foot supported squat, reverse lunge with knee raise, Ring Supported

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Floor Kips, Low Ring Transitions, Ring Swings and Hips To Ring. Some great drills to improve the kip swing on the rings to maximise your kipping muscle ups

Workout:

Skill Pieces:

Floor kip | Low Ring Transition Kip | Ring Swings | Hips To Ring

A)

15x Ring Muscle Ups

Rest 2 Min

10x Ring Muscle ups

Rest 2 Min

5 x Ring Muscle Ups

Scale to:

15 Ring Swings + 15 Russian Pushups / Pushup

Rest 2 min

10/10

Rest 2 min

5/5

B)

Ring Pushups x10

Top of Ring hold 10 Sec

Ring Pushups x10

Bottom of rings hold 10 sec

x3

Enjoy!

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The first video in our movement prep series for CrossFit. Focusing on overhead position.

If you're struggling with overhead pressing or pulling due to tightness or weakness then give this series of movements a go pre workout and or utilised as a stretching/strengthening routine throughout the week and you are sure to see improvements.

Overhead Prep 1:

Thoracic Extensions on the foam roller

60s

Child's Pose / Left / Right

60s Each Position

Dead Hang / Passive Hang

20-60s

Cuban Press

x15 reps

x3-5 Rounds

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This weeks CF Gymnastics workout focuses on HSPU strength! Tempo pushups, Tempo pike pushups, KB Seesaw presses and more.

WOD:

A)

5x Pushups

(31x1)

5x Pike Pushups

(31x1)

Rest 30 Sec

Max Rep Pushups

(Good Form)

Rest 3 Min

x4

B)

KB SeeSaw Press:

x8/8

straight into

KB Thrusters

x10

x4

Utilise the explosive hip pop focusing on timing in the Thruster, great carry over to the Kipping HSPU

C)

Barbell Roll Outs:

x5

KB Hollow Rocks

x20

x3

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This weeks CrossFit Gymnastics WOD features progressions for the forward roll on rings. All scales and progressions included and will make up the first half of the workout.

Secondly you will be putting into practice what you learn in a really fun yet difficult rings muscle up complex:

1x False Grip Chin Up

1x Strict Muscle Up

1x Forward Roll On Rings

5x Ring Dips

1x 9 Second Ring Muscle Up Negative

x8-10 Sets

Rest as you need between sets

This was a fun class to teach and everyone took plenty away from it. Get a friend to help as always it goes a long way :)

Subscribe to the channel for more workouts and progressions

Enjoy!

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This weeks CrossFit gymnastics workout bar muscle up strength is priority. Using a tough complex of pullups, pullovers and the MU negative to build strength in all portions of the BMU. Ending with a very pumpy full body conditioning workout:

1 Rope Climb

5 Toes To Bar

10 Pushups

2 Rope Climb

10 Toes To bar

20 Pushups

3 Rope Climb

15 Toes To Bar

30 Pushups

and so on until

5 Rope Climb

25 Toes To Bar

50 Pushups

Guaranteed to get the lungs going but more so build enormous muscular endurance.

Scales and tips all included in the video

Give it your best shot!

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Footage from our Holiday in Croatia, shots from Dubrovnik, Old Town, Split and more. Many filming locations from GoT and all round unreal scenes.

No Copyright infringement intended, I do not own the rights to the music used.

CrossFit Open 18.4 Strategy And Tips Video -Benchmark DIANE! Deadlifts, HSPU and HS Walks. This is all about hitting the standard on the HSPU's and managing fatigue, the last thing you want is that No Rep.

WORKOUT 18.4 is:

21 deadlifts (weight 1)

21 handstand push-ups

15 deadlifts (weight 1)

15 handstand push-ups

9 deadlifts (weight 1)

9 handstand push-ups

21 deadlifts (weight 2)

50-ft. handstand walk

15 deadlifts (weight 2)

50-ft. handstand walk

9 deadlifts (weight 2)

50-ft. handstand walk

Time cap: 9 minutes

VARIATIONS

Rx’d: (Ages 16-54)

Men deadlift 225 lb. then 315 lb.

Women deadlift 155 lb. then 205 lb.

Scaled: (Ages 16-54)

Men deadlift 135 lb. and perform hand-release push-ups,

then deadlift 185 lb. and bear crawl

Women deadlift 95 lb. and perform hand-release push-ups,

then deadlift 135 lb. and bear crawl

Teenagers 14-15:

Boys deadlift 135 lb. then 185 lb.

Girls deadlift 95 lb. then 135 lb.

Scaled Teenagers 14-15:

Boys deadlift 75 lb. and perform hand-release push-ups,

then deadlift 95 lb. and bear crawl

Girls deadlift 55 lb. and perform hand-release push-ups,

then deadlift 75 lb. and bear crawl

Masters 55+:

Men deadlift 185 lb. and push press 95 lb., then deadlift 255 lb.

and perform sets of 10 handstand push-ups in place of handstand walks

Women deadlift 125 lb. and push press 65 lb., then deadlift 165 lb.

and perform sets of 10 handstand push-ups in place of handstand walks

Scaled Masters 55+:

Men deadlift 115 lb. and perform hand-release knee push-ups,

then deadlift 155 lb. and bear crawl

Women deadlift 80 lb. and perform hand-release knee push-ups,

then deadlift 105 lb. and bear craw

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CrossFit Gymnastics WOD VLOG this week has bar muscle ups, ice cream makers (scoops), ring dips and bicep curls. Starring plenty of Attack Of Titan theme music because why not...

Like this video if you eat smarties, subscribe if they're not snid one's from Blackpool.

Focusing on improving the turnover in the bar muscle up and strengthening straight arm pressing.

The workout is:

Warmup:

5 burpees

10 table rocks

5 inch worms

10 ring rows

5 kip swings

x2

Practice kip and pull to hip - 5 mins

A)

8 Min EMOM: 3 Bar Muscle Ups

Scales: banded or bar in rack banded

B)

5x Bar Ice Cream Makers

10x Ring Dips

x5

scales :

knee tuck ice cream maker / spotted / jump and negative.

Ring Dip scaled to toe spot or ring pushup

C)

Straight arm Pushdown x12

DB Bicep Curls x12

x4

Get massive and wear an extra medium T shirt

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