Next Gen Gymnastics

This program is for anyone seeking to be more proficient with Crossfit Gymnastics. The big pre-requiesite for being a good gymnast is baseline Upper strength/endurance and hollow body control. We will be working on Vertical Push/Pull and Horizontal Push/Pull along with plenty of core to extremity accessories.

What to expect… Programming for 3 days a week (This is a supplemental program and should not be the only training completed within a weeks span) You can expect to be doing the following: Pull up bar work Ring work Floor work Gymnastic based threshold intervals Core, shoulder & grip accessory Core, shoulder, grip Strength and Stamina

Is it scalable? YES! This program has 3 Levels to it. Begginner/Intermediate/Advanced. Upon starting the program, your coach will consult with you on baselines for which option you should proceed with! Beginner- Little experience with gymnastics/Lack of Hollow Body Control/No Strict Pull ups & Strict dips & SHSPU yet. Intermediate- Expereince with each Crossfit based gymnastics movement, yet lacks capacity to complete bigger sets. (Most will fall here) Advanced- Proficient in Ring Muscle ups/ Handstand Pushups/Bar Work Movements & Could teach them to someone else (High Level)

FLOW OF SESSION :

75-90 minutes per session 1)Warm-up/Primers 2)Main Workout (Body weight strength, Core control, Skill & technique drills, Upper Muscle Capacity Work) 3)Cool Down/Cashout

Upon FULL Completion, you will surely find you: *See improvement in capability, capacity and technique with gymnastics movements on the hands, pull-up bar, and rings. *Increase confidence in higher skill Crossfit based Movements (IE- HSW/RMU/BMU/HSPU/C2B/T2B) *Increase overall body-weight control and muscular stamina in gymnastics based movements. *Confidence approaching and strategizing all gymnastics movements during Metcons/AMRAPS/EMOM's.