Fundamentals #5 Advanced Gymnastics

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Stay Strong CrossFit – Fundamentals


Coaches Choice Warm Up (No Measure)

Hip Flossing

Ankle Flossing

2 Rounds

15 Wall Squats

40ft Inchworms

40ft Lateral Spider Lunge

20sec Pigeon Stretch/side


Pistols (Progressions)

*Demonstrate The Pistol and all of its progressions

Lunges (forward and reverse)

Single Leg Step ups

Down to a Box

Pistol on a Box

The Pistol

The Adductor Squeeze

The Crunch

The Toe Hold

*10 reps/side through entire progressions scale until you find your level of fitness where you may stay and practice. Record your progressions into Wodify profile


Muscle-ups (Progressions)

The Strict Muscle Up

The Kipping Muscle Up

The False Grip

The Pull

The Transition

The Dip

Bar Muscle Ups

*Muscle Ups can be intimidating. If not, that is awesome but We still want you to record something positive in Wodify about Muscle Ups. A little technique goes a long way


Handstand Hold (Progressions)

Handstand hold
Feet on a Box

The Wall Walk

Flipping Up

Free Holds

Handstand Push-ups (Progressions)

Piked Push up

Knees on Box

Feet on Box

Abmat HSPU (with and w/o plates)

Strict HSPU

Kipping HSPU

Handstand Walk (Progressions)

Pike Walks

Wall Walks

Shoulder Taps on Wall while Braced

HS Walking


Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP

10 Cal Assault Bike (12 Cal Row if needed)

10 Sit ups

10 Wallballs