CrossFit Gymnastics@cfgymnastics

🤸‍♂️Spend a weekend with CFG
•drills
•progressions
•scaling
•programming & more!
•all levels (coaches & athletes)
🔺👇🏼 FIND A COURSE NEAR YOU🔺

https://training.crossfit.com/gymnastics

| CFG COURSE 2018 |
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When you get your first strict AND then first kipping MuscleUp at the #cfgymnastics course - cheers erupt 🙌🏼
.
Come learn WHY we preach #strictbeforekip
.
As a coach you should know the WHY behind the words or cues!
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TO REGISTER:
Training.crossfit.com/gymnastics
..........
🔺athletes & coaches
🔺no prerequisites
🔹CFG “Revamped” now includes Bar MU & Butterfly Pull-up Drills 🤸‍♂️
...........
JULY
7/8 Agoura Hills, CA
7/8 Madrid, Spain
7/8 Ecuador
7/8 Krakow, Poland
14/15 Bend, OR
14/15 Boston, MA
14/15 Long Island City, NY
14/15 Chesapeake, VA
21/22 Manchester CT
21/22 Westminster, CO
21/22 Johannesburg
21/22 Taiwan
28/29 Stockholm , Sweden
28/29 Amazonas, Brazil
28/29 Philadelphia (area)
28/29 Milwakuee, WI
28/29 South Korea
28/29 Houston, TX
...........
AUG
3/4 New Cairo, Egypt
4/5 Missoula, Montana
4/5 Calgary, Alberta
11/12 Perth, Australia
17/18 Abu Dhabi
18/19 Box Hill South, Australia
18/19 Argentina
25/26 Rio de Janeiro, Brazil
25/26 London
25/26 Jacksonville Beach, FL
25/26 Ann Arbor, MI
25/26 Chicago, IL
...........
SEPT
1/2 Santo Domingo
1/2 Auckland, New Zealand
8/9 Sao Paulo
8/9 Brooklyn, NY
8/9 La Rochelle, France
15/16 Almere, Netherlands
15/16 Kennewick, WA
15/16 Lima, Peru
22/23 Boise, ID
29/30 Greenwood, IN
29/30 Sturgis, SD
29/30 Helsinki
………
OCT
6/7 Birmingham, AL
6/7 Lexington, KY
13/14 Canggu, Indonesia
13/14 Brazil
13/14 Blaine, MN
20/21 Santiago, Chile
20/21 Beavercreek, OH
27/28 Santa Marta, Columbia
………
NOV
17/18 South Manchester, UK
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We add courses weekly so continue to check schedule if you don’t see a course you can attend above!


60

| COMPLEX WEEK|
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🔺We will be posting a variety of beginner to advanced complexes
🔹Tag a friend each day who you think may be up for the challenge!
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See below for execution & instructions on scaling
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▪️RING COMPLEX
asending ladder
1 strict muscle up
1 tuck raise
1 L raise
rest 30sec
2 strict muscle-ups
2 tuck raises
2 L raises
rest 30 sec
3 strict muscleups…etc
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go until you fail the complex
*if you can only do 1 strict MU - continue complex scaled (see below)
.......
HOW TO EXECUTE:
Get a good false grip for the strict muscle-up
at the top support yourself in hollow position and raise legs in tuck then L
keeping shoulders stacked over wrists and “pushing” down on rings to provide tension
.
SCALING:
Assuming you can do a support position on rings:
complete scaled version of muscle up (toe-assisted) then continue series with rings at approx. waist height.
**video of scaled does not show full complex .......
Grips @wodndone
Demo’d by @chuckbennington @pamelagnon
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🔺Want to know more?
•Learn scaling/progressions/programming & more when you join us for a weekend course! Click link in bio or training.crossfit.com/gymnastics
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#cfg #cfgymnastics #cfgseminars #crossfitgymnastics #gymnasty #crossfit #cfgfamily #crossfittraining @crossfittraining @crossfit #CFGcomplex


25

“If you do not think isometric holds in body weight is work, then you haven't really trained them.” - Coach Tucker @jeffrtucker #cfgymnastics


2

A: 10x3 Ice cream maker
B: 10x4 Alt Single Leg T2B
#cfgworkoutofday


4

What “demo” info during our ring lecture will be your ah-ha moment?
.
Stop guessing & start learning
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SUMMER 2018 will be epic!
...........
JULY
7/8 Agoura Hills, CA
7/8 Madrid, Spain
7/8 Ecuador
7/8 Krakow, Poland
14/15 Bend, OR
14/15 Boston, MA
14/15 Long Island City, NY
14/15 Chesapeake, VA
21/22 Manchester CT
21/22 Westminster, CO
21/22 Johannesburg
21/22 Taiwan
28/29 Stockholm , Sweden
28/29 Amazonas, Brazil
28/29 Philadelphia (area)
28/29 Milwakuee, WI
28/29 South Korea
28/29 Houston, TX
...........
AUG
3/4 New Cairo, Egypt
4/5 Missoula, Montana
4/5 Calgary, Alberta
11/12 Perth, Australia
17/18 Abu Dhabi
18/19 Box Hill South, Australia
18/19 Argentina
25/26 Rio de Janeiro, Brazil
25/26 London
25/26 Jacksonville Beach, FL
25/26 Ann Arbor, MI
25/26 Chicago, IL
...........
SEPT
1/2 Santo Domingo
1/2 Auckland, New Zealand
8/9 Sao Paulo
8/9 Brooklyn, NY
8/9 La Rochelle, France
15/16 Almere, Netherlands
15/16 Kennewick, WA
15/16 Lima, Peru
22/23 Boise, ID
29/30 Greenwood, IN
29/30 Sturgis, SD
29/30 Helsinki
......
TO REGISTER:
Training.crossfit.com/gymnastics
..........
🔺athletes & coaches
🔺no prerequisites
🔹CFG “Revamped” now includes Bar MU & Butterfly Pull-up Drills 🤸‍♂️
....
Photo cfgcoach @elaineyoder


6

| COMPLEX WEEK|
......
🔺We will be posting a variety of beginner to advanced complexes
🔹Tag a friend each day who you think may be up for the challenge!
.....
▪️PISTOL HSPU COMPLEX
Working on balance & strength today.
.
accumulate 20 pistols:
right leg pistol swing thru to handstand kick-up
strict hspu
come down on opposite foot
left leg pistol swing thru to handstand kick-up
.......
Grips @wodndone
Demo’d by @pamelagnon
......
🔺Want to know more?
•Learn scaling/progressions/programming & more when you join us for a weekend course! Click link in bio or training.crossfit.com/gymnastics
.....
#cfg #cfgymnastics #cfgseminars #crossfitgymnastics #gymnasty #crossfit #cfgfamily #crossfittraining @crossfittraining @crossfit #CFGcomplex


302

“Curto e ponte; alongado e contraído!” Coach Dread @dreadcfcoach #cfgymnastics


0

A: 8x8 Hollow Body Switch Back (alligator rolls)
B: 4x8 Ring push-ups
#cfgworkoutofday


0

| COMPLEX WEEK|
......
🔺We will be posting a variety of beginner to very advanced complexes
🔹Tag a friend each day who you think may be up for the challenge!
.....
▪️TODAYS VERY ADVANCED COMPLEX ON RINGS
Every :90 for 10 rounds (7th on film)

Kip+Forward Roll+Front Uprise+Back roll+Skin the cat to back and front lever.
.......
Demo’d by @cjuan.castro
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🔺Want to know more?
•Learn scaling/progressions/programming & more when you join us for a weekend course! Click link in bio or training.crossfit.com/gymnastics
.....
#cfg #cfgymnastics #cfgseminars #crossfitgymnastics #gymnasty #crossfit #cfgfamily #crossfittraining @crossfittraining @crossfit #CFGcomplex


99

“Ao fazer uma parada de mãos, mantenha os dedos afastados, olhar em direção a linha que se forma entre os polegares, peito fechado, quadril aberto e ponta nos pés” Coach Paulinha @paula_esboriol #cfgymnastics


0

Conditioning
5 Min AMRAP
50 Cal Row, AMRAP Pull Ups
#cfgworkoutofday


1

Do you practice “beyond the standards?”
•Here we see a 1/2 cartwheel kickup into a walking obstacle in different directions 🤸‍♂️
•Remember- standards are always evolving & changing so master the basic so you have a Foundation of strength and control to move beyond 🙌🏼
.....
#Repost @kiikarm
・・・
🤸‍♀️🔃🔛🔄🤸‍♀️
#crossfit #crossfitcompetition #crossfitcoach #crossfitbr #crossfitgirls #crossfitbrasil #cf #cfgymnastics #gymnastics #gymmotivation #handstand #motivation #motivationgirl #paradademao


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