7 Gymnastic WODs to Test and Improve your Crossfit Skills

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.

Female Crossfitter handstand-walksSource: Ercan Sozer
gymnastic skills are vital for crossfit!

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

bar muscle ups crossfit athletesSource: Squats and Pixels
Keep training hard!

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?

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