Mobility and gymnastics are hugely important elements of Crossfit. Although gymnastic work requires exhausting lessons, and progress is often slow, it should be an irreplaceable component of every crossfitter’s daily process. Combined with strength and power, gymnastic skills will gives you the possibility to drive into new areas and dominate even the hardest WOD.
In Crossfit, body-weight movements are considered gymnastics: air squats, push-ups, pull-ups, etc. If gymnastics movements are performed properly, they will influence every aspect of your life and have a dramatic effect on your fitness.
Source: Ercan Sozer
Gymnastic WODs assist in the development of many of the 10 components of fitness: accuracy, agility, balance, coordination, cardiovascular endurance, flexibility, power, speed, strength, and stamina.
GYMNASTIC WOD 1
- 10:00 AMRAP of:
- 10 Wall balls (10/9’, 20/14#)
- 10 Toes-2-bar
- 10 Alt. pistols
WORKOUT 2
- For Time:
- 50-40-30-20-10
- 5-10-15-20-25
- Double Unders
- Kettlebell swings (70/55 – 32/24kg)
- Toes to bar
MARY
- AMRAP in 20:00 of:
- 5 Handstand Push-Ups
- 10 Alternating Pistols
- 15 Pull-Ups
WOD 4
- 21-18-15-12-9-6-3
- Handstand Push Ups
- Pistol
- Muscle Ups
- Burpees
Source: Squats and Pixels
GYMNASTIC WODS: ELIZABETH
- 21-15-9
- Clean (60/40 kg 135/90 kg)
- Ring Dips
WORKOUT 6
- 10 to 1 Of:
- Burpee Box Jump
- Between each set 10m Handstand Walk
WORKOUT 7
- For Time:
- 4 Rounds
- 30 Double Unders
- 5 Muscle Ups
- 5 Wall Climbs
- 10 Pistols
Which one will you try?
Image Sources
- handstand-walks: Ercan Sozer
- bar-muscle-ups-male-crossfit-athletes: Squats and Pixels
- ring muscle up: Stevie D Photography