Our August Specialty Class is here by popular demand: Gymnastics!
When it comes to all-around coordination, body control, and spatial awareness, gymnasts rule the athletic world.
In CrossFit we might not ask you to do back handsprings, but having a good grasp of the fundamentals can be helpful with nearly every aspect of your movement, bodyweight or not.
Host-Coach Megan sits down with our resident gymnastic specialist, Coach Dane, to talk all about our newest class.
If you’re interested, join us Sundays 10:30 AM during August. Be sure to reserve your spot in Wodify, as spots fill up fast! Reservations open 48 hours ahead.
And don’t forget our quick announcements about restarting Grit Squad and t-shirt pre-orders.
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SHOW NOTES
00:00 – Announcements: Grit Squat + T-shirt orders
00:55 – Intro
01:27 – New gymnastics class! What, when & why?
02:24 – What are gymnastics in the scope of CrossFit?
03:00 – What the flow of the first gymnastic class looked like.
04:25 – Who is this class for?
04:50 – What can gymnastics do for athletes in an everyday WOD setting, even if we don’t feel like the most advanced athletes in the gym?
06:15 – Injury prevention
07:00 – Losses in gymnastic skills during quarantine: Blame the chalk
7:58 – The CrossFit pyramid, where gymnastics fall
9:30 – What to expect when walking into the gymnastics class
11:00 – Memorable moments of the first class
12:00 – Don’t forget to reserve your spot! + Outro
CrossFit9 – CrossFit WOD
Skill
Death by Toes-to-Bar
15 Minute EMOM:
1st Min- 1 T2B
2nd Min- 2 T2B
Increase by 1 rep each minute til 15.
Metcon
Metcon (AMRAP – Reps)
5 x 3:00 AMRAP:
15 front squats
15 box jumps
*Max calorie row or ski for rest of time
2 minutes rest between AMRAPs
L1: 45/35
L2: 115/85
L3: 155/105
Score = # of calories accumulated over 5 rounds
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
16 minute alt EMOM:
1. 2-Way parking lot (80m) Single arm OH carry (R)
2. 20 KB swing
3. 2-Way parking lot (80m) Single arm OH carry (L)
4. 15 goblet squat
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
250m ski or 500m bike erg
8 strict pull-ups (L1: 10 rack pull-ups)
12 push-ups (L3: deficit push-ups with plate)
16 banded face pulls
CrossFit9 – CrossFit WOD
Skill
Front Squat (5 x 5)
Accessory: Goblet reverse lunge 4 x 10R/10L
Metcon
Metcon (Time)
For time:
30 deadlift
50 HSPU
100 sit-ups
800m run
L1: 95/65; pike push ups, seated strict press
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Skill
Strict Press (3 x 5)
Push Press (3 x 3)
Metcon
Metcon (Time)
10 RFT:
3 Clean & jerk
8 Burpees over bar
10 Wallballs (20#/14#)
L1: 45/35
L2: 115/85
L3: 135/95
CrossFit9 – CrossFit WOD
Skill
Choose A or B
A: 1-Mile Run (Time)
Max Effort 1-Mile Run
B: 2k Row (Time)
Max Effort 2k Row
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
10/8 calorie echo bike or high resistance bike erg (damper 7+)
15 shoulder to overhead
20 box jumps
L1: 45/35
L2: 115/85
L3: 155/105
CrossFit9 – CrossFit WOD
Skill
Deadlift (1 x 8, 2 x 6, 2 x 4, 2 x 2 )
Metcon
Metcon (Time)
3 rounds for time:
400m run
21 KB swings
15 OH Squat
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Skill
Split Jerk (1 rep max)
Metcon
Metcon (AMRAP – Reps)
16 minute AMRAP:
50-40-30-20-10
Double unders
Push-ups
Sit-ups
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
In 10 minutes, find 1RM (1L/1R)
Turkish get up
Then, 10 minutes for quality:
10 rotary warrior lunge
10 double KB rack squat
10 strict toes to bar or 20 hanging oblique raise
Finisher:
6 x 100m sprint at sustainable effort over 6 rounds. 60-90 seconds rest between
CrossFit9 – CrossFit WOD
Skill
Bear Complex (10 minute EMOM: Every minute complete one complex)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Metcon
Metcon (Time)
4 Rounds for Time:
21 calorie bike or ski
15 thrusters
15 pull-ups
L1: 45/35
L2: 75/55
L3: 95/65