CrossFit Tri-Cities

CrossFit Tri-Cities Fundamentals of Gymnastics Workshop!

• Day:  Saturday, June 16th, 2012
• Time:  9am to 12pm(ish)
• Cost:  $40 for Non-CFTC Members, and $30 for CFTC Members.
• Registration:  Click Here to register.  This workshop is limited to the first 20 participants.  This workshop is open to ANYONE and EVERYONE from both CFTC and surrounding gyms!  Or even if you’re not a member at a CrossFit and training out of your garage, this will be an awesome opportunity to get some great coaching!

This Workshop’s focus is centered around ALL ability levels!  So if you’ve never been upside down, can’t quite support yourself on the rings, or if you’re close to getting ready for the games, this workshop is for you!
We guarantee you will try new things, learn new things, and be happy with the movements we cover.  Scaling and progession will be covered in detail for the many skill sets that gymnastics brings to the table.

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This movement (when performed correctly like Adam pictured here) helps improve your running efficiency. Why? Post your answer to comments!

TEAM WORKOUT

In Teams of 2 Complete:

-Run 800m
-60 Back Squats 135/95#
-40 Pullups
-20 Push Jerks 135/95#
-40 Front Squats 135/95#
-40 Pullups
-20 Push Jerks 135/95#
-20 OHS 135/95#
-40 Pullups
-20 Push Jerks 135/95#
-Run 800m

• 1 Partner working at a time.
• No Squat Racks Allowed.
• May alternate partners whenever desired.
• Must use same weight for all squats and jerks. (Choose wisely)
• Cannot start squats until both partners are back from first run.
• Clock stops when both partners return from final run.

STRENGTH/SKILL

A:  Pullup Progression and Technique

B:  Running Mechanics

• Skills and Drills

CONDITIONING

A:   4 Rounds Every 5:00 complete:

-800m Run

B:  3 Rounds:

-Deadlift 135/95

• Dead stop, no bouncing.

-30x “Jane Fonda”

-15x Hamstring Hell

-20x Weighted Situps 35/20

Click here to reserve your spot in any of our classes!