Crossfit Gymnastics Cambridgeshire Essex Crossfit Gymnastics Cambridgeshire Essex Bearwalden CrossFit Gym Saffron Walden Essex

GYMNASTIC BUILDER – #STAYATHOME CHALLENGE

FORGING ELITE FITNESS

Bearwalden Home Gymnastics Challenge: Video, photo, post & #bearsathome

Mission Objective to get you Bears more Gymnasty, improve basic Positions which will aide you in Handstand Holds > handstand Press ups > Core. Building all of this will help carry over a large part of strength for when we get back to that barbell! 

There will be 3-4 parts of this plan;

  1. Hand Stand Positions Building From the ground
  2. Handstand Press-Ups 
  3. Core Foundations 
  4. Pistols 
  • The first part of our Hand Stand is Positions and Holds, the aim is the to build this up from 10s/10Reps to 60s/30Reps… 

Handstand WOD Week 1-2 Creating Volume/ Time Under Tension

A:Videos

  • -Handstand off Box / Pike Hold off Box
  • -Pike Hold Elevated 10s Hold 
  • -Lean overs Shift weight left + right 10 Reps E/s
  • – Palm Lifts 10Reps E/s 
  • – Shoulder taps 10 Reps E/s (or Just lift a Little higher off the floor if you cant tap shoulders)

B: Videos

  • -Piked Handstand on wall / box 10-20s X 4 Rest 60-90s 
  • -Donkey Kicks 30s X 4 Rest 60-90s 
  • -Kick up to wall 30s X 4 Rest 60-90s 
  • -Side Kick and Hold 30s X 3 E/s Rest 60-90s 

Hand Stand Press-ups –  Mobility/ Strength & Control Through Movement

C: Videos 

  • Wall sliders 10 @ 2020 X 4 Rest 30-60s
  • -Elevated HSPU 8-12 @ 2020 X 4 Rest 60-90s 
  • -Neg HSPU 3-5 @3-511 X 4 Rest 2:00

C1. Videos 

EMOM 9 

  • M1- 30s Handstand Hold + Shugs / Db Reach over Head + Shrug 
  • M2 – 3-5 Wall Walks 
  • M3 – 30s HRPU into Pike 

Core Builder Volume / Intensity 

D: Videos 

  • -Narrow plank knees 2 Elbow X 10
  • -Straight Body Crunch  X 10 
  • -Seated Pike X 10 
  • -Tuck up Single leg to V-Sit X 10 
  • -Side Plank Hip Rotations X 10 (Eachside)
  • -Superman Open/Close Feet X 10 
  • -Alt Single leg V-up X 10 
  • -Elbow Jacks X 10 

WHY CROSSFIT WORKS

OUR COMMUNITY / #BEARSATHOME

CrossFit Boxes are centered around the community attending the gym, the sense of community at CrossFit Bearwalden is unique. Everyone knows one another, there is always someone to help with technique, you compare WOD results, discuss recovery and nutrition etc. This doesn’t happen in regular gyms and even during this period of quarantine people are working out together 3 times a day, live via Zoom! #BEARSATHOME

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