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6 Tough AMRAP Gymnastic CrossFit Workouts to Challenge Your Skills

From muscle ups to handstand walks, gymnastic are a vital part of CrossFit workouts.

AMRAP Gymnastic CrossFit Workouts are tough; gymnastics movements require skill, strength and control and, during AMRAP workouts, you must keep your form whilst trying hard to get yet another rep.

Gymnastics are a core part of CrossFit and the skills learnt in gymnastics are applied to many WODs. Also known as bodyweight mechanics, gymnastic movements produce impressive strength gains without an external load.

One of the three foundational modalities of CrossFit; gymnastics develop an athlete’s:

  • accuracy
  • agility
  • balance
  • coordination
  • cardiovascular endurance
  • flexibility
  • power
  • speed
  • strength
  • stamina
bar muscle up workoutSource: Photo courtesy of CrossFit Inc.

Around a third of the events at the CrossFit Games include some form of gymnastic element, as should your CrossFit training.

The sport of competitive CrossFit makes a point of finding weaknesses in an athlete’s fitness, encouraging people to train all-round. When performing a gymnastics WOD, it is important to maintain good technique and execution, as many moves can be complex and risk injury if not done correctly.

AMRAP Gymnastics CrossFit Workouts

Have a go at these AMRAP gymnastic CrossFit workouts to test your abilities.

WOD 1 – Handstand Push Up

20 min AMRAP

  • 5 Handstand Push-Ups
  • 10 Alternating Pistols
  • 15 Pull-Ups

Handstand push-ups crop up in a lot of workouts and, as daunting as they might seem at first, they are a great exercise for building impressive upper body and core strength, agility, coordination and power.

WOD 2 – Bar Muscle Up and Toes-to-Bar

25 min AMRAP

  • 7 Muscle-Ups
  • 11 Thrusters (155/105 lb)
  • 14 Toes-to-Bar
toes to bar workoutsSource: Courtesy of CrossFit Inc.

WOD 3 – Mary

20 min AMRAP

  • 5 Handstand Push-Ups
  • 10 Pistols (alternating legs)
  • 15 Pull-Ups

As far as AMRAP gymnastics CrossFit workouts go, this one is a classic.

A pull up is one of the most basic, foundational gymnastics exercises around. They are the basis for movements CrossFitters should train to master, such as chest-to-bar and muscle ups, both with their kipping variations.

Pulling your body up is a motor skill. And to develop a motor skill you must practice it often.

WOD 4 – AMRAP Gymnastics CrossFit Workout

10 Minute AMRAP (Alternating Movements)

  • 2 Pegboard
  • 100ft Handstand Walk

Rest 5 min

10 Minute AMRAP (Alt. Movements)

  • 7-5-3 Pull Up/Chest-To-Bar/Bar Muscle-up
  • 50 Double Unders

Rest 5 min

10 Minute AMRAP (Alt. Movements)

  • 20 GHD
  • 30 Push Ups
handstand walk rich froning scaling crossfit open workout 19.3Source: CrossFit Inc

WOD 5 – Regionals 9.3

20 min AMRAP

  • 250m Row
  • 10 Burpees (8-foot target)
  • 10 Ring Dips (shoulder below elbow)

This is a Regionals workout, so feel free to scale it appropriately.

WOD 6 – Ring Handstand Push Ups


  • 4 Ring Handstand Push-Ups
  • 10 Air Squats
ring handstand push ups crossfit games 2016Source: CrossFit Inc

Ring handstand push-ups are of the most advanced gymnastic exercises there is in CrossFit. Because you’re working on a moving, unstable surface, this gymnastics movement requires a good sense of balance, as well as a strong and stable core to keep you stable throughout the full range of motion.

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