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The skills in this cycle of gymnastics workouts are designed to build on each other over the first eight weeks. The final four weeks will be putting past skills and new skills together into complexes that are designed to resemble portions of a floors and ring routine.
Workouts are programmed five days per week. For more videos of the movements in these workouts, visit the Breaking Muscle Youtube channel and the CrossFit EST Youtube channel.
Week 7
Day 1
5X1 L-sit rope climb (can sub legless)
4 sets of
- 5 undergrip pull up
- 5 overgrip pull up
- 5 kipping pull up
all done without letting go of the bar
Day 2
3 sets of:
- 1:00 left split
- 1:00 right split
- 1:00 middle
Day 3
5:00 tripod/headstand work
5:00 handstand work
40 strict ring dips
Day 4
3X5 bridge push ups
5X1 skin the cat
3X :30 weighted pike stretch
Day 5
5X1-2 press to handstand
5X2-3 press to headstand
5 sets of
- 5 consecutive box jumpovers (line up 5 boxes or hurdles)
Click on the number below that corresponds to the week of training you're in.
