The goal of this clinic is to acquaint you with gymnastics methods that will improve your Crossfit
performance. Bodyweight awareness and movement is an integral part of high-performance CrossFit
training. You will be guided through basic, but difficult, bodyweight gymnastic movements that will
strengthen and condition your body. Additionally, these movements will improve your handstand and
muscle-up.
-Introduction - to gymnastics training and how it crosses over to Crossfit.
-Warm-up
Tumble Track jumping - 3 mins
Balance Beam Side Jumps - 3 mins
-Conditioning
Roll to candlestick - 3 mins
Forward roll to straight jump to candlestick
-Animal Walking
Straddle walk
Pike walk
Elephant walk
Gymnastics walk
Slider walks
-Handstand conditioning
Handstand hold against wall - 30 to 120 seconds
Handstand shift
One-hand hold - 10 seconds