28 Warm Up- Active Warm- Up (We got a new gadget in yay!!!) WOE (Weak of Emphasis)- Gymnastics Progressions Examples- PPT, Bridges, Handstand Progression, ring holds to ring dips. Why are we working on gymnastics? Body awareness is key when performing anything in life. If you improve your proprioception (awareness in space) all tasks will become easier. We work on body awareness and strength. While preforming gymnastics you develop raw strength and core stability that will impact all aspects of your life. More core stability equals better Olympic lifts.
CrossFit Hagerstown WOD for 1.21.13
photo via funnyjunk.com
Special Edition Buddy WOD
Every station perform 3 Rounds 10 reps
Ring Dips (Strict)
K2B
Pull Ups (Strict)
Please note- Depending on the athlete's ability, each exercise will be performed in different positions or substitutions. IF your form breaks down we will stop you and ask you to perform a different exercise. Remember performing a exercise is to get you stronger. If you haven't mastered the basics yet, you stunt your own growth. *At each station. The athlete that is not performing the counting rep exercise has to perform the static hold position. For example: Elbow extension on a box or in rings while your partner is performing ring dips. Plank position during Knee to Bar. And static hold at top position of push up position during pull ups. Terminology: K2B- Knees to Bar Video of Knees to Elbows here
