South Park – Gymnastics – All Levels

Skill Strength Block — Lever Foundations (Checkmark)

A. Core + Straight-Arm Strength (3 Rounds)

:20 Hollow Hold

8 Straight-Arm Band Pulldowns

10 Ring Rows (pause 1 sec at top)

B. Posterior Chain & Shoulder Extension (3 Rounds)

10 Hip Thrusts (pause at top) or 6-10 Glute Ham Raises

:20 Superman Hold

:20 Back Support Hold (reverse plank)

Lever Progressions (Checkmark)

Front Lever Progressions

Choose ONE that can be held for 5–10 seconds :

Tuck Front Lever Hold on Bar or Rings

One-Leg Tuck Front Lever

Advanced Tuck Front Lever

Front Lever Negatives (5–8 sec lower)

Back Lever Progressions

Choose ONE:

Tuck Back Lever Hold

Skin-the-Cat to Tuck Hold

Back Lever Negatives

Back Support Hold (straight-arm extension for beginners)

Structure:

3 Sets:

:10–:15 Hold or Negative

:45–:60 Rest

Switch between front and back each set.

WOD — Lever Strength Endurance (Checkmark)

4 Rounds for Quality:

10 Ring Rows (slow) – most challenging variation

:20 Hollow Hold

8 Hip Thrusts (pause at top) or 6-10 Glute Ham Raises

:20 Dead Hang (active )

Optional Advanced Add-On:

:10 Tuck Front or Back Lever hold each round

The post Gymnastics – All Levels – Mon, Dec 8 appeared first on CrossFit Potrero Hill.