July Gymnastics

First off, shout out to Em and Kerm for June’s programming. Lots of new things (dimmel deadlifts, arm bars, quake bar bench press and lots of stability drills and abdominal holds) and lots of old things (CF total, Badger, Hidalgo and Grace). The mix of old school and new age was solid ladies. 

Moving forward into July, TBear and I will be exposing you all to a lot of gymnastics over the next 30+ days. We will be using volume training to build up gymnastic strength. The same way we use EMOM’s (every minute on the minute training) to train the barbell moves we can use them to train gymnastic moves as well. 

Twice  a week you will see a technique piece that looks just like the one posted below. The intention is to gain practice with the movements in a controlled and less intense manner. We all want to string together pull ups but without a solid baseline of strength and stability the chance of this happening is much lower. 

Also expect to squat, deadlift, snatch and clean once a week. Outside of the gymnastics volume training focus we will be testing you guys with basic CrossFit movements and some classic workouts as well. There will also be a few retest workouts from January. So be sure to look back in the pocket coach and compare your old and new score. 

EMOM 20 min pick one of each and pick a number from 3-10

1. strict pull up/ring row/bent over row
2. pike push up/ring push up/handstand push up
3. ring dip/dip/push up
4. transition drill/hollow rock/muscle up
5. t2b-k2e/ghd sit up/30 sec plank hold

How this works is pick one of the three options from each number (1,2,3,4,5). You can pick a different rep scheme for every movement but the goal is to hold the same number each time you cycle that specific movement. Since the EMOM is 20 min we will cycle through the movements 4 time each. 

For example: Note this is not the workout for tomorrow

Min 1-6-11-16. 5 reps of strict pull ups
Min 2-7-12-17. 3 reps of HSPU
Min 3-8-13-18. 8 reps of ring dips
Min 4-9-14-19. 2 reps of muscle ups
Min 5-10-15-20. 9 reps of GHD sit up

In every daily workout expect to see some coaching points at the very end and also expect to see two, even sometimes 3 levels of workout posted daily. Comp Team, Rx’d, and 6 months or newer. 

Mondays Lesson Plan

Warm up:

4 rounds of
10 cuban press – barbell
10 behind the neck push press-snatch grip
10 snatch balance

 Tech: 

every min for 10 min

1 snatch-pick your own weight (squat or power is fine)

 Workout: sweaty snatch

Six months or newer

12 min AMRAP
5 snatch balance 
400m run

Rx’d

12 min AMRAP
5 snatch 115/75
400m run

Comp Team

12 min AMRAP
5 snatch 135/95
400m run

Coaching points:

Focus on the snatch, clean crisp movements. Hit the run at about 80%, but not so hard you need to recover before your first snatch. Once you come in the door, address the bar, think about lowering your heart rate and try to develop a routine for each lift. Every snatch should look the exact same. Singles are the best option on the snatch, unless you can snatch 165+ or 115+ touch and go is not for you.