Gymnastics Practice | WOD 12/10/20

Crossfit Charlottesville – CrossFit

Gymnastics

Handstands

Take 10 minutes to play with some inversion practice, Handstand Holds, or Handstand Walking. Not sure where to start? Take a look at the videos below.

Handstand Hold Progressions:

https://youtu.be/-MBL10gv_So

https://youtu.be/CuewhSqejww

Handstand Walking Progressions:

https://youtu.be/7CG9hNTlYWU

Kipping

Take 10 minutes to dial in your bar kip. Take a look at the video below to start practicing moving toward a kipping pull-up. For the more advanced, play with butterfly pull-ups, higher rep sets, or even bar muscle-ups.

https://youtu.be/pRUSv8LqOs8

If you have these movements dialed in, play around with this EMOM to practice the movements slightly fatigued.

EMOM for 10 minutes:

Minute 1: 20 second Handstand Walk

Minute 2: 6-12 Toes to Bar

Metcon (No Measure)

20 Minutes For Quality:

50m Single Arm Farmer’s Carry

20-30 second Hollow Hold

20 Banded Good Mornings

20-30 second Arch Hold

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