Jill Baker- Demos great form during the first initial pull off the ground during the Squat Clean. Notice how her back angle maintains the same...

"A strength and conditioning regimen devoid of gymnastics practice and skills is deficient." - Greg Glassman-

Crossfit South County 6 week gymnastic series

The 6 week gymnastic series will consist of basic gymnastic movements, which will in turn allow you to progress and become a more balanced crossfitter. These drill allow for a better developed core and more awareness during body weight movements whether basic or the advanced. These movements are based on form and technique and the progression towards form with strength. Small moves will bring great results so don’t rush.

The gymnastics series is only brushing the surface of what we can do on all the apparatuses we have at Crossfit South County. These movements are meant to be fun and help with taking your crossfit and level of fitness beyond what you though it could be. If there are any movements that we don’t cover please feel free to ask a coach and they can point you in the right direction or get you set up with some skill work to do on your own time. Remember if you miss a day spend some time after class and do whatever you missed that week. Spotters are very helpful and much needed for all levels of fitness, please pay attention and remember the things we teach when it comes to spotting. It can potentially be dangerous if everyone participating isn’t on the same page. Crossfit South County looks forward to helping you become a better lifter, stronger and more efficient with Oly lifts, gain flexibility, speed and overall better core and body awareness with the CFSC gymnastics series.

Created by Paul Gregrow

Here are just a few things in the program

• Skills set Accumulate a total of 100 seconds of L-sits on the bar and 100 seconds of any support position variations on the rings. (Ball up, turnouts, L-sits)

• 50 push-ups on paralettes (deep ROM and body must be tight and not sagging), 50 bench dips with feet elevated (deep ROM to full lock out, stay on heels and keep legs straight)

Key points:

• Body awareness and ability to maintain active shoulders and hollow body position.
• Staying in the frontal plane, toes pointed abs tight, quads flexed, make a diamond (squeeze the glutes)
• Good spotting
• Use bands as needed to help more advanced athletes

It starts mid next week


WOD
Over-Head Squat
5-5-3-3-3-1-1-1-1

Need some tips on safe OH Squats... check this out