Practice for 10 minutes:
Kick up to handstand and freestanding holds
For QUALITY
10 – 1:
HSPU
Ring row (Tempo: 3-2-3-2)
Tag Archives | gymnastics
WEDNESDAY 16-05-12
FRIDAY 20-04-12
Remember that tomorrow’s first class is the Olympic lifting at 08h00, followed by an Open gym at 09h30.
Gymnastics Skill
Practice handstand and headstand positioning
For quality perform 3 rounds of:
5 wall climbs
5 HSPU
20 hollow rocks
WEDNESDAY 11-04-12
On the minute for 15 minutes:
Hang clean pull + hang clean + clean (60%)
*This is a skill based task. Do not go heavier than 60%. The world is not going to end if you miss a round or two.
Pick a gymnastics skill to work on for the remainder of the session.
TUESDAY 13-03-12
MONDAY 20-02-12
The CrossFit Games season begins this week!!! The CrossFit Games season has three stages. The Open is a 5 week event during which athletes the world over complete a weekly event. The next stage is the Regional qualifier which is a 3 day event. We fall under the Africa Region and the winning male, female and team qualify for the third and final stage, The CrossFit Games!
At CFJ we are running ‘Open Saturdays’ for the Open stage of the season. This is open to newbies and your most seasoned athlete. Regardless of your fitness level, you CAN and SHOULD participate. Join us in the spirit of the sport of fitness and register under CrossFit Jozi.
Flexibility
5 rounds
5 bridge ups
3 skin the cats
10 sit up to pike
10 sit up to straddle
Practice
Bar kips
