Gymnastics Skill day:

Note on Muscle ups:

If you haven’t got a muscle up yet, the best thing you can do is strengthen your false grip! You want your first muscle up to be a strict false grip muscle up (perhaps a very small kip). The no false grip kipping muscle up is a progression and should remain second in line.

Note on double unders:

This skill is all about wrist speed. Take a break from the kangaroo jumps with the knee bent and the aggressive windmill like arm actions and teach your wrist to move faster. Grab a rope in each hand (use the heavy ropes) and practice wipping them around as fast as possible using only your wrist.

 

15min to work on one or both of the following:

- Double under technique work

- Muscle up skill work

 

Muscle up options:

1) False grip hangs from pull up bar (Spend most of your time here if you’ve never done any false grip work)

2) False grip ring rows (If you have a false grip but not a muscle up spend most of your time here)

3) Self assisted Muscle ups from the knees (If you have a muscle up, spend all your time here developing a more efficient movement pattern.)

 

Double under options:

1) Wrist speed work with 2 ropes (If you don’t have a double under spend most of your time here)

2) 3 singles, 1 double under with a exaggerated ‘power’ jump.

3) 1 single, 1 double under.

4) Try and set a new unbroken double under record!

 

Conditioning:

2 rounds of

 

800m run

80 air squats

400m run

40 push ups

200m run

20 Pull ups

 

*”In matters of style, swim with the current; In matters of principle, stand like a rock.” – T. Jefferson

 

CrossFit in Mt Eden Auckland

 

2min rest between rounds