Gymnastics

At CFUS, we place a strong emphasis on the development of gymnastics movements and capacity. To that end, we offer specialty gymnastics classes in our weekly schedule that give members the opportunity to practice common movements seen in our CrossFit workouts and build a solid foundation in gymnastics skills.

In our program, members will gain exposure to the following skills:

· Handstand walking

· Handstand push-ups

· Ring muscle-ups

· Bar muscle-ups

· Basic gymnastic foundations (shapes)

Sample Programming

A | Skill
- 10 Ring row to catch position (top of ring muscle-up)
- 10 Arch/hollow on foam roller
- 10 Kip swing on high rings

B | Practice
- Slow wall walk
- 2x20-Second L-handstand at wall
- Freestanding practice/kick up practice

C | Strength
- 3x30-Second hollow tension
- 3x30-Second arch body w/ PVC pipe
- 3x30-Second standing planche plate

Day 1

A | Ring strength
In 15-minutes, complete 5 rounds of:
- 10 L-Raise (or knee raise) hanging from high rings
- 10 Plated lat raise in arch hold
- 5-10 Turnover on low rings (starting position on knees)

B | Warm-up
- 5 Swimmer
- 5/Arm plank shoulder tap with tension
- 5/Arm Xiao-Peng
- 20 Hollow body rock
- 20-Second hanging hollow hold

C | Handstand
- 5 CTW planche to straight handstand correction drill
- 3x2-4 Handstand push-up negative + kipping positive
- 3x10 Seated pike leg lift + 10-second hold

Day 2