US Jr. National Coach Chris Sommer showing us some gymnastics front lever drills

US Jr. National Coach Chris Sommer showing us some gymnastics front lever drills

  • 25 Jumping Jacks
  • 25 Cross Jacks
  • 10 squats & Cossack Squat
  • Bend + Pike x 15
  • Wrist Warm Up
  • 10 Down - 10 Up - 10 gorilla
  • Straddle side and straddle front hold
  • Shoulder Y, T, W

GYMNASTICS STRENGTH TRAINING 3 x through (40s on/ 20s off)

  • Hollow Body hold (L1) or rock (L1)
  • Arch Body Hold (L1) or rock (L2)
  • Tuck ins (L1) or V-sits (L2)
  • Low Plank (L1) or High Plank (L2)

Skill Test:

  • Bent Arm Hang (Chin over bar) ( max hold for time - score in seconds) i.e. Max hold chin over bar

Metcon (For Time): Pull-Up or Ring Row Biathlon

*21 m ***pullups or **ring rows
400 m run
18 pullups or ring rows
400 m run
15 pull ups or ring rows
400 m run

* everytime you drop off the bar/stop on rings you have to do 200 m run
** NO BANDS ALLOWED
***RX+ do the pull ups strict

Skills and Drills Class will follow the same format as the Crossfit gymnastics class... except more "strict" :) 
Mobility at 1 pm will be hips and posterior chain.

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AuthorCrossfit Bytown