Gymnastics at CrossFit Hove

Gymnastics class focussed on front lever positions and candlesticks
The front lever position progression on the rings can be taught in a number of different ways, firstly we looked at an inverted position and working towards horizontal under control, secondly the client assumes a tuck position and extends a leg, again slowly under control to try to achieve a horizontal position.
The candlestick follows a similar vein except with the arms and shoulders on the floor, feet, legs and torso pointed vertically , this can be scaled by anchoring the hands with heavy Dumbbells as we move from vertical down towards horizontal into a dragon flag. It’s worth stressing how hard both these approaches are and how hard our clients are having to work to achieve them.

Gymnastics at CrossFit Hove

Class focus was on kipping pull-up practice, attaining the hollow and dish shape before instigating the hip drive in the movement, for our more experienced clients, focus was on the bar muscle up.
Second focus subject was the ring dip, working on static control positions before training negatives of the movement
The Wod was a minute of vaulting box jump, of kipping pull-up and paralette L sit, a minutes rest was given, then repeated for three rounds.