1 Wall Walk
Scale partial wall walk
2 Pistol Squats – This is 1 on each leg not 2 on each leg
Scale narrow stance squats, toe assisted or shrimp squats
3 Kip Swings 1 Small Swing, 1 Medium Swing, 1 Big Swing (hips as high as possible)
Scale :03s Hollow Hang
4 Toes to Bar – Straight Legs, Kipping not Strict
Scale knees to chest or partial range straight leg TTB
5 Ring Dips
Scale toe assisted dips, :05s top of ring hold or 2 ring dip negatives (no bands)
6 Broad Jumps
Scale to jump squats or 6 air squats if unable to jump
7 Chin-ups (strict encouraged, kipping ok)
Scale jumping chin-ups, :07s chin over bar hold, or 3 chin-up negatives negatives to 3
8 GHD Sit-ups
Scale V-ups or Alt Leg V-ups
9 Scap Pull-ups In Hollow Body Position
Scale scap ring rows if needed
10 Hollow Rocks
Scale Tuck Rocks, Single Leg Hollow Rocks
:11s L-Sit Hold (From hang)
Scale Tuck Hold or Single Leg Hold
12 Handstand Weight Shifts
If unable to kick up to the wall consistently – Scale Pike Position Shoulder Taps, Plank Shoulder taps, :12s Plank Hold (no box taps, no wall facing taps today)
Completed like the holiday song, “The 12 Days of Christmas”
For example:
Round 1 – 1 Wall Walk
Round 2 – 1 Wall Walk + 2 Pistol Squats
Round 3 – 1 Wall Walk + 2 Pistol Squats + 3 Kips Swings
The post Gymnastics – All Levels – Mon, Dec 22 appeared first on CrossFit Potrero Hill.
