Gymnastics Focus – Head Coach Milo

Hey All!

Milo again coming at you to talk about the gymnastics over the coming weeks. A lot of you over the open and before have reached out to say that you are struggling with certain movements like Handstand push ups , Ring Muscle ups or Pull ups. How do we get them ? Be it strength or skill? Maybe it’s both ?

For the next 6 weeks each week we have a dedicated gymnastic day. Perfect for A) slowing things down a little after the Open and smashing ourselves after Xmas for all the necessary treats that come with it 😛 and B) for pushing ourselves to do things we normally wouldn’t do. Aka slowing it down to really Drill certain movements so you can finally get that muscle up , or starting doing that much needed extra strength work to get you that first pull up!

For each week there will be a different focus. This week for example is muscle ups and next week its Rope climbs and Toes to bars. The format will be skill work for 15-20 minutes and then a short WOD to either use said new skill or to build that habit of the drill thats going to get you there. Some of you will not be excited for the 15-20 minutes of “skill” work. This by no means has to be “easy”. These days are 100% what you make them. If you put in a lot you will get out a lot. I implore you to make sure you come on these days and push yourself to new heights. Especially if you look at something and think “oh please not that!”.

If you haven’t got Muscle ups yet then we will be working towards it for you and if you haven’t got your pull ups yet then we have some extra work for you too to get you them! So come along anyways! We may not be able to get you the movement straight away but we want to give you the tools to start building towards it and getting to where you want to be!

See you all on Gymnastics day on Friday! 🙂


A) Back Squats
5×5 @ 80% of recent 5 Rep Max
10/10 Russian Twists between sets

B) 5 Rounds of:
5 Front Rack KB Squats
1 Front Rack Length Carry
5 Front Rack KB Squats
5/5 Front Rack KB Lunges
Rest 90 Seconds – 2 Minutes between sets

C) 5×5 Nordic Curls With a partner
I go you go


Classic CrossFit

A) Strict Press
5×5 @ 80% of your most recent 5 RM

B) 3-5 Sets of
5/5 Single Arm Kneeling Press
10 Deficit Push Ups

C) 10 Minute AMRAP
1 Minute Max Calories (Pick your own poison 🙂
6 Power Cleans 70/50kg


Every 10min. X 4 Rounds:
400m Row
400m Run
30 Bent over rows
30 Push-Ups
30 Weighted Sit-Ups
30 Russian Twists with 5kg plate


A) Deadlift
5×5 @80% of 5 Rep
-6/6 DB Rows Between Sets

B) 5 Sets of
15 Slam Balls
Handstand Push Ups (Challenging for you 5/5/3/3/1)
10 Bent Over Rows


Classic CrossFit


A) 3 Rounds of:
10 Squat Cleans @ 50%
1 Minute Burpees
1 Minute Row for Max Distance
-Rest 2 Minutes

-Rest for 5 Minutes-

B) 3 Rounds of:
10 Front Squats @50%
1 Minute Double Unders
1 Minute Max Cals AD/Ski
-Rest 2 Minutes


21min. EMOM:
Min. 1)
15/12 Cal Bike/Ski/Row Or 200m Run
Min. 2) 15 DB Power Cleans 22/16kg
Min. 3) 15 Wall Balls 9/6kg

Rest 5min.

10min. EMOM: (all in the same min.)
6 Alt. DB Snatch (3ea. side)
6 DB Lunges (3ea. side. Using that 1 DB in the front rack)
5 Weighted Sit ups


A) Skill
Muscle Ups

B) 4 Rounds of
5/3 Muscle Ups
into max rep chest to bar pull ups
– Rest as needed


In Teams of 2:
Climbing Ladder for 12 Minutes….

5 Snatches, 10 Toes-To-Bar
10 Snatches, 20 Toes-To-Bar
15 Snatches, 30 Toes-To-Bar
20 Snatches, 40 Toes-To-Bar
and so on… 50/35kg

5min. Rest

Repeat the Same Workout with Power Cleans and HSPU’s 60/40kg