CrossFit Trafford – CrossFit
Gymnastics
Warm-up (No Measure)
5-10 mintues
Line drill warm up:
Bear crawl
Gymnastic bear crawl (hamstrings straight)
Inchworms
Step forward, rear heel raise
Crawl in press up position
10 minutes on:
Active hollow drills
Break the egg (knees raised to chest)
5 minutes on:
Active hollow and shoulder drill lying face down pushing wall (hips pulled up)
Active shoulders into floor, k2e position
10 minutes:
Double spot k2e raise (hamstrings and shoulder)
Athletes only focus is active shoulders and core, spotters raise legs and bring down.
Build up to vertical over several circuits
5 minutes:
Once comfortable upside down in k2e have athlete go up and extend 1 leg to ceiling, toes pointed, flute and abs engaged (look at your shoelace)
10 minutes:
Start in lunge position, lead spotter hand on straight leg quads and hammies, other spotter same on bent leg, raise athlete up.
Gradually help less and work towards kick up (spotter qued) and spotters catch at top
Final 5-10 minutes:
If athelte can demo active hollow and shoulder and stay fully supported, lead spotter places fist between knees for athlete to ‘crush’ and all other points of contact taken away for a second before re supporting and lowering down