Gymnastics
Warm Up
3 Sets
2 min on C2
10m Bear Crawl
10 Dead Bugs
5 Sets
30 Sec – Seated Pike Up (https://youtu.be/Y44yE6dabcg)
30 Sec – Arch Ups (https://youtu.be/dMirQ7T3adU)
30 Sec – Shoulder Taps in Push ups position
Strength
6 Sets
8-12 Strict HSPU**
** Use 20Kg for deficit =]
Goal: Gymnastics Strength
Workout
RX+
5 Sets
3 Min AMRAP
7 Bar MU
14 GHD Sit Ups
Max Cal Row/Ski
Rest 1 min
RX
5 Sets
3 Min AMRAP
5 Bar MU
15 V-Ups
Max Cal Row/Ski
Rest 1 min
SC
5 Sets
3 Min AMRAP
5 Bar MU on Box/Band
15 V-Ups
Max Cal Row/Ski
Rest 1 min
Fit
5 Sets
3 Min AMRAP
10 Pull ups/Ring Row
15 V-Ups or 20 AbMat Sit ups
Max Cal Row/Ski
Rest 1 min
Score – Cal
Goal: Upper Body gymnastics power endurance
Extras
Engine Building
5 Sets
1 Peg Board
10m Handstand walk or Handstand walk practice
Accessory Work
3 Sets
10 Ring Row
30 Banded Skull Crushers
All Workouts are on Wodify Workout CrossFit Sunshine Coast has moved over to Wodify Affiliate Management System. All Workout are now published …
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