Are you ready to take your gymnastics skills to the next level?!
Whether you're new to gymnastics, or wanting to improve your skills and learn some cool things, the Gymnastics MasterClass Team is for you!
The class is created for an intermediate level and the programming runs in 4 week cycles. You will receive 3 days of programming/week. The programming will take roughly 30-60 minutes and can easily be added onto your current training program.
We will start by building a strong foundation of strength, mobility and skills. This foundation will allow us to progress to higher level skills with ease and efficiency!
Consistency over time is the key to achieving your goals. Gymnastics MasterClass will give you the game plan, the community and the coaching needed to make gymnastics a fun and effective part of your training!
Prep
A
Mobility
Roll out Lats and Upper Back Wall Rib Pull Backs Wrist Warm Up Hip Warm Up
Prep
B
Warm Up
10 wrist circles/direction 10 elbow circles/direction 10 arm circles/direction 10 lat activations 10 scap push ups 5-8 chin ups 10 push ups 30 sec plank hold
Circuit
C
2-3 rounds 5-10 strict pull ups- scale with band as needed 10 tiger bend push ups on foam roller 30 sec hollow hold
Circuit
D
2-3 rounds 10 tuck handstand shoulder shrugs on high box 4-6 tuck single leg extensions 10 hollow ups + 20 seated pike ups
Prep
A
Mobility
Roll out Lats and Upper Back Wall Clock Stretch Wrist Warm Up Hip Warm Up
Prep
B
Warm Up
10 wrist circles/direction 10 elbow circles/direction 10 arm circles/direction 10 lat activations 10 scap push ups 5-8 chin ups 10 push ups 30 sec plank hold
Circuit
C
2-3 rounds 5-10 ball ups- scale by kipping/swinging into it as needed 30 sec planche plank hold- round your upper back, turn hands out to 45 degrees, lean your shoulders as far forward as possible 15 sec L-sit
Circuit
D
2-3 rounds 20 sec prone hollow hold 2 hollow body wall walks 10 table top pelvic tilts and tucks
Mobility
A
Roll out Lats and Upper Back Toes to Wall Pause Squats- toes, knees and chest remain in contact with the wall. Arms are NOT allowed to touch the wall. Go as low as your mobility will allow and hold the bottom position for 5 seconds/rep. Wrist Warm Up Hip Warm Up
Prep
B
Warm Up
10 wrist circles/direction 10 elbow circles/direction 10 arm circles/direction 10 lat activations 10 scap push ups 5-8 chin ups 10 push ups 30 sec plank hold
Circuit
C
2-3 rounds 10 Bar Muscle Up Rolling Drill 5 straight arm jumping hips to bar 5-8 bar dips
Circuit
D
2-3 rounds 5 prone arch to hollow raises + 10 sec hold on last rep 20-30 sec wall facing handstand hold- keep the arms narrow and focus on hiding your ears with your shoulders 10 sec foot elevated bridge hold- the higher the elevation, the easier the bridge. The goal is to stretch the upper back and fully open the hips.
Chelsea has 30 years of gymnastics/cheerleading experience, 19 years of coaching experience and 12 years of CrossFit experience. She has always felt driven to progress her skills to the highest level possible which has allowed her to compete at a very high level of each sport. Chelsea is ready and excited to help you take your gymnastics skills to the next level!
Results come with time and consistency. If you commit to being part of the Team, you will see your skills grow!
Get Gymnastics MasterClassCrossFit Athlete
Verified Athlete"I've worked with Chels for 9 months now and I wish I would have started much earlier! We have been in constant contact from the start. We discuss my goals, what I did well and what I could improve on. My skills have been raised to another level! Chels is the best coach I could wish for!"
CrossFit Athlete
Verified Athlete"Within 3 months of working with Chels, I went from 1 chicken wing bar muscle up to stringing 5-6 with good technique! She programs some really fun drills that I would nave never tried on my own. Her positive and constructive feedback has helped build my confidence with higher level skills!"
CrossFit Athlete
Verified Athlete"Working with Coach Chels is always exciting and challenging. She focuses on turning your weaknesses into strengths while making the programming fun and super effective. Within 1 month, I went from 70kg to 64kg and I've never felt better! I am hooked!"
United States Army*CrossFit Enthusiast
Verified Athlete"With the Army moving to the new ACFT, I needed a program that improved my core strength and shoulder stability. Chelsea's programming did just that. I've seen tremendous results in my overhead strength. If you want effective results, join the team!"
When you join a team you’re getting more than programming, you’re joining an online community.