Today we are bringing your our FREE 'Lockdown Inspired Gymnastics Programming for CrossFitters by Team ICON Athlete and CrossFit Gym Owner Janie Garratt.
We'd recommend doing something like the below Schedule:
Monday - Train
Tuesday - Train
Wednesday - Tran
Thursday - Rest Day
Friday - Train
Saturday - Train
Sunday - Rest
Ready to start - click the buttons below to view each days training,
WEEK 1 - DAY 1
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!
WEEK 1 - DAY 2
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!
WEEK 1 - DAY 3
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
WEEK 1 - DAY 4
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!
WEEK 1 - DAY 5
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!
MOVING ON TO WEEK 2
WEEK 2 - DAY 1
WARM UP
Skill - All the 'Hops'.
Bunny Hop (Tuck)
Straddle Hop
Pike Hop
Watch the video to see 'progressions'.")
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
WEEK 2 - DAY 2
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
WEEK 2 - DAY 3
WARM UP
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
WEEK 2 - DAY 4
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!
WEEK 2 - DAY 5
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!
Hiya!
