January Gymnastics Course

Jan 3rd, 2020

Category: CrossFit

January Gymnastics Course

Colm

The Gymnastics Course Seminar
The Gymnastics Course is coming to CFS next month and you don’t want to miss it! We are hosting their advanced course as well as The Gymnastics Level 1!
Advanced Course – Friday January 24th. (Gymnastics level 1 required)
Gymnastics Level 1 – Saturday January 25th and Sunday the 26th (open to all, no CF L1 required)

For more info on ALL MOVEMENTS that will be covered and for registration Click HERE for The Advanced Course and Click HERE for The Level 1
Gymnastics Level 1 – This interactive two-day course covers basic, intermediate and advanced gymnastics movements in a lecture setting, with practical application following as participants and coaches perform all presented movements.
Cost – $645.00

Gymnastics advanced – The Purpose of the Advanced Gymnastics course is to expand on the The Gymnastics Course Level One and give CrossFitters the opportunity to see/attempt/spot next level gymnastics skills.
To help them further understand their own training processes. Also, why these processes are best practice
Cost – $322.50

Warm-up
3 Rounds
:30 Bike Hard/:30 Bike Easy

1:00 Rest

3 Rounds
:30 Jump Squat/:30 Slow Mt. Climbers for Stretch

Skill
Ring Work
2×10 of Each Movement
Rows
Layouts
Alternating lateral arm extensions in the bottom of the push-up.
BodySaw
Knee Tucks (Feet in Rings

WOD
50 Sit-ups
40/30 Bike
30 Toes to Bar
20 Overhead Squats 115|75

Rest 3 Minutes

Complete in Reverse Order With Squat Snatches 115|75

Level 2- 95|55
Level 1- 75|35, Overhead Squat round 2
ADV – 35 GHDs

Extra Work
12-9-6 Deficit HSPU 6’|3”
Squat Clean 165|135