Three rounds for time of:

10 Muscle-ups

10 Forward rolls

20 One legged squats, alternating legs

Handstand walk 20 yards

Laurie Galassi 12:25, Stacey Kroon 23:54.

Post time to comments.

Great instructional videos on the forward roll:  one, two, three and the one legged squat: one and two!



We use the term gymnastics in reference to the ability to control your body in space.  The more common elements include pull-ups, push-ups, squats, dips, and handstands.  These movements are but a snowflake on the tip of an iceberg.  Only a small percentage of individuals would have the skill set to complete this workout as prescribed, yet it is a commonplace routine for a true gymnast.

When we look at the hierarchy of athletic development, we see that gymnastics and body control are more foundational than weight lifting and sport, so why do we do more lifting of weights than gymanstics?  The answer lies in the ten general physical skills and the more important foundation of strength and conditioning.

In order to achieve competency in many gymnastic movements, you will need to be strong, flexible and coordinated.  Unfortunately, these things are not easy to come by in most adults.  Check out the CrossFit Kids programming and you will notice a big difference in the amount of gymnastic elements.  My contention is that as the community develops, we will begin to see more workouts of this nature. As the years pass and the young CrossFitters move into adulthood and the OG crossfitters mature, we will be capable of handling things such as ring handstand pushups and walking on our hands as easily and confidently as performing a clean and jerk.  It is my full intention to work more gymnastic elements into our rest days, warm ups and cool downs once we move to the new location with higher ceilings!

You might also like