Free 10 day Gymnastics inspired programming for CrossFit athletes !

WARM UP
Complete 3 rounds of;
3 Wall walks - only nose must touch the wall, not stomach or legs.
directly into 5 press ups
directly into 10 single leg v-sits.

WORKOUT / STRENGTH SESSION

EMOM x 16 mins
Min 1: 40 second nose facing handstand hold
Min 2: 35 second Max effort Kipping handstand press ups
Min 3: 30 second max effort press ups
min 4: Rest

CORE / HANDSTAND PRATICE

Core
Tabata Dish
8 rounds of 20 seconds on, 10 seconds off!

WARM UP
Complete 3 rounds of;
x 20 scap press ups
x 5 Press ups
x 30 seconds Dish
x 30 seconds Arch

rest 1 minute between sets.

WORKOUT / STRENGTH SESSION

For time of;
10, 9, 8 etc down to 1 burpees with 10m handstand walk between each round.

Scale options:
scale: 5 wall walks (nose touches the wall)
scale: 20 shoulder taps (nose facing the wall)

CORE / HANDSTAND PRATICE

Core;
50 Single leg v-sits to finish!
Enjoy!

WARM UP
Complete 3 rounds of;
x 10 circlular rotations with arms backwards
x 10 circular rotations with arms forwards
x 45 second long arm plank
x 20 second bottom of the press up hold
x 10 double leg V-sits.

WORKOUT / STRENGTH SESSION

EMOM x 16 mins
Min 1: 40 second nose facing handstand hold
Min 2: 35 second Max effort Kipping handstand press ups
Min 3: 30 second max effort press ups
min 4: Rest

CORE / HANDSTAND PRATICE

Split Handstand;
10 min Practice

Wall walk up; split one leg away from the wall and balance.
**Make sure you pull up and out of the shoulders and you are digging your fingers into the 'floor'.

After 3 attempts complete 30 crunches with legs lifted straight in the air.

VIEW VIDEO

WARM UP
Complete 2 rounds of;
3 inch worms
4 perfect stretch
6 cossacks
8 baby makers (i did not make this name up!)

WORKOUT / STRENGTH SESSION

20 min AMRAP
10 Reverse burpee (no hands)
10 standard burpees
10 chest to floor press ups
10 double leg V-Sits

CORE / HANDSTAND PRATICE

Freestanding Handstand hold
5 -10 mins practice

Holding for as long as possible BUT you are not allowed to move your hands. When they go down thats it - no shuffling/hand movements!

WARM UP
Complete 3 rounds of;
x 3 wall walks
x 5 down ups (Burpee without the jump!)
x 10 double leg v-sits
x 20 dish rocks into 20 arch rocks
rest 2 mins

WORKOUT / STRENGTH SESSION

3 full rounds of;

x 3 freestanding kick to handstand attempts (Use fingers!!)
x 30 dish rocks
x 3 max effort handstand walk (if your first or second attempt is amazing then dont worry about the 3rd attempt)
Scale to 3 wall walks
x 30 arch rocks

CORE / HANDSTAND PRATICE

Tabata Single leg V-sits;

20 seconds on, 10 seconds off x 8 rounds
Single leg v-sits
Try and keep it consistent each round!

WARM UP
Skill - All the 'Hops'.
Bunny Hop (Tuck)
Straddle Hop
Pike Hop
Watch the video to see 'progressions'.")

VIEW VIDEO

WORKOUT / STRENGTH SESSION

Nose to wall Handstand Hold;

have your phone on the floor so you can see the timer.

30 seconds handstand hold - perfect form (Legs together, pull up and out through the shoulders, hands under shoulders, stomach in, dig fingers into floor)

Advance to 1 leg on wall for balance only.
45 second rest

x 5 rounds.

CORE / HANDSTAND PRATICE

WARM UP
Complete 3 rounds of;
3 wall walks - pause for 3 seconds at the top of each.
x 20 Scap press ups
x 10 standard press ups
x 45 second reverse plank

rest 1 minute between rounds

WORKOUT / STRENGTH SESSION

200 Chair step ups (Alternating legs - Weighted vest optional!)
*Every 3rd min complete;
20 tricep dip on the back of a chair (legs straight)
8 down ups

CORE / HANDSTAND PRATICE

WARM UP

Mobility Warm up;
Hands on shoulders and rotate the elbows forwards and backwards x 10
Lat stretch (Child pose and lean to one side) - 20 seconds on each side
Cobra press ups x 5

VIEW VIDEO

WORKOUT / STRENGTH SESSION

Accumulate 3 minute handstand hold (Freestanding - Scale to using wall)
everytime you come down complete 20 unbroken jumping lunges

Advanced option;
Accumulate 100 freestanding Shoulder taps
every break complete 10 pistols
(if you want to try this then scale to using the wall!)

CORE / HANDSTAND PRATICE

Core:
10 sec dish
10 sec arch
10 sec dish
20 double leg V-sits

rest 2 mins.

repeat 3 times through

WARM UP
3 rounds of;
30 second nose facing the wall handstand hold
20 slow and controlled shoulder taps in press up position
60 second arch hold
rest as needed between each round

WORKOUT / STRENGTH SESSION

Complete an unbroken set (21 reps)of;
(drop to knees if you need to!)
3 normal press ups
3 narrow/diamond
3 normal
3 wide
3 normal
3 diaganol - both sides
3 normal

rest 30 seconds

10 double leg V-sits into a 10 seconds yoga boat hol2 minutes rest

2 minutes rerepeat 2 times through!

repeat 2 times through!

CORE / HANDSTAND PRATICE

Skill - All the Hops!
Bunny Hop (Tuck)
Straddle Hop
Pike Hop
Watch the video to see progressions!

VIEW VIDEO

WARM UP
Complete 2 rounds of;
3 inch worms
4 perfect stretch on each side
6 cossacks
10 feed the chicken

WORKOUT / STRENGTH SESSION

Every 2nd Min x 5 rounds of;

7 kipping HSPUS - advance to strict - scale to press ups
30 double unders - scale to singles
10 pistols - scale to narrow squats

CORE / HANDSTAND PRATICE

(Handstand Strength)

Nose facing the wall handstand hold - 45 seconds

1 minute rest

20 double leg v-sits

1 minute rest

x 4 rounds

really make sure you pull up and out of your shoulders!