If you look back over the last year of programming, you will see patterns and focusses.  We will always program conditioning workouts (METCONs) because that’s our bread and butter, but around those we will focus on certain types of movements or skills.  Earlier in the year we did a lot of Strength work, which then transitioned to Oly Lifting.  The last couple of months have seen a lot of Team workouts and a much bigger spread of movements being programmed.  The next couple of months will see our focus turn to Gymnastics.

There will be a lot of stuff on the rig (Pull-ups, Muscle-ups, Toes to Bar) as well as Pistols and Handstand Push-ups.  A lot of these movements are very technique driven so be patient and come in to do the progressions that will be on offer.  I know a lot of people let their ego get in the way and they just want to go from “whoa to go” in one session because they are looking at what everyone else is doing.  As with everything we do, you need to crawl before you walk before you run.  Take your time with the simple stuff that lays down the foundation of a movement.  It might not be sexy like getting a muscle-up, but being able support your weight on rings in a static hold or being able to do dips is what will eventually get you that muscle-up, and you will have build the

So when you see a movement that you cannot yet do, don’t let that put you off.  We will show what you can do so that you can build the strength and the skills needed.

To complement this focus we will also be running a Gymnastics Class on Saturday at 10am which will commence on Saturday 18 November (not 11 November as was previously posted).  During these classes we will choose one or two movements and spend at least 2 sessions on those two movements to give you plenty of exposure and progressions.





3RM Hang Power Snatch


For time:

3 Deadlifts 120/80kg

3 Chest to Bar Pull-ups

3 Handstand Push-ups

3 Deadlifts 120/80kg

6 Chest to Bar Pull-ups

6 Handstand Push-ups

3 Deadlifts 120/80kg

9 Chest to Bar Pull-ups

9 Handstand Push-ups

3 Deadlifts 120/80kg

12 Chest to Bar Pull-ups

12 Handstand Push-ups

****20 minute timecap



About AB

Crossfit Coach

Posted on November 8, 2017, in WOD. Bookmark the permalink. Comments Off on GYMNASTICS CLASS STARTS SATURDAY 18 NOVEMBER.

Comments are closed.

%d bloggers like this: