Why is Gymnastic work so Hard? – By Coach Dan

So we have just passed the first half of our recent training cycle. Most of you that have been following along have most likely been finding the strength days to be a bit “boring” or “easy” I’m sure some of you weren’t expecting the complex skill days to be so damn hard!

You may have run into some of these skill days thinking you were going to bash out 20 handstand push ups easily, or maybe those dreaded rope climbs we’re finally going to click into place, only to find that things didn’t go as well as you planned. This is definitely frustrating for sure, but something we have to remember is that as simple as it may seem these are called “complex skills” for a reason. 🙂

A huge part of our struggle is mental. When we were kids we were fearless and didn’t have this concept of being “breakable” until we started to break ourselves through life. If you haven’t been around CrossFit Kids that hang around gyms you should take a closer sometime. You’ll usually see them blasting out random one handed handstand holds, flips and tricks, meanwhile we as adults struggle with simply attempting a tumble roll or kicking up to a handstand. Building up this confidence to break past the mental barrier is huge, and it’s different for each of us.

Here are a few things to think about on the road to achieving that skill that might be holding you back

It’s all about connecting the chain

Where we can sometimes get away with muscling through other barbell or dumbbell movements, it’s not always as easy to do when it comes to gymnastics. It comes down to the strength that you have through various points of the movement. So you might be able to hold yourself at the top of a pull up, but can you control it down slowly to the bottom? If you find a point where your control gives out – that’s your weak spot that you should aim to strengthen up.

Small steps are big steps

Some of us have never even attempted to even try getting ourselves inverted, or to even try to pull ourselves into the air any higher than a few inches. The simple act of getting one foot up in the air with control, or a small lift off the ground should be celebrated like any other Personal Best that you get in the gym! These are bigger moments than you think, even if it isn’t the full movement just yet.

Practice, Practice, Practice

Like most things, there are going to be good days and bad days but nothing becomes easier without putting in the work and effort to get better at it. If you’ve run into a skill over the past few weeks that has lit a fire in you to master it then keep at it! We’ve been providing you with loads of skill options to help strengthen your weak points on those skill days, so take a snap of the whiteboard before you go so you can put it to action.

Any questions, you know where to find us 🙂


A) Deadlift
Density Work
Pull 1 rep every 30 Seconds for 10 Minutes

B) 10 Minutes
5/5 Dynamic Push Ups
10 Ring Rows (Challenge self!)
10 Hammer Curls
10 Skull Crushers


Classic CrossFit

A) 3 Rounds of:
10 Squat Clean @ 50% 1RM
1 Min Burpee Box Jumps
60sec Row for MAX distance!

2:00 minute Rest

5 minute Break between A – B

B) 3 Rounds of:
10x Front Squat @ 50% 1RM +
1 Min DU
60sec AirDyne/SKi

2:00 minute Rest


5 minutes of:

Then, 5 minutes of:
7 KB Swings
7 KB Squats

Then, 5 minutes of:
Assault Bike For Cals

Then, 5 minutes of:
7 DB Power Cleans
7 Weighted Sit ups

Then, 5 minutes of:
Rowing for Cals

*Rest 2min. Between Stations


Gymnastics / Long

A) Skill of choice from below movements

B) 15 Minutes of:
1 Rope Climb
15 Air Squats
7 Strict HSPU
15 Toes to bar
1 Strict Muscle Up


Classic CrossFit

A) Back Squat
5 Sets to build to a heavy single for the day

B) 12 Minute AMRAP
10 Front Squats 60/40kg
1 Minute Plank


AMRAP 5min:
400m Run
50 Wall Balls
50 Double Unders
50 Push-Ups
50 KB Swings 24/16kg
50 KB Goblet Lunges 24/16kg
50 Box Jumps 24/20

Rest 2min. then AMRAP 10min. in REVERSE.
Rest 3min. then AMRAP 15min. ORIGINAL format


A) Strict Press
5 Sets to build to a heavy single for the day

B) 3 Rounds of:
10 Power Cleans 70/50kg
20 DB 22/16kg Step Ups 24/20″”
200m Run


Team WOD
35 Minutes to get as far as possible!

3 Rounds for time of:
40 Cal Row
40 Jerks 50/35kg

3 Rounds for time of:
40 Front Squats 50/35kg
40 TTB

3 Rounds for time of:
40 SDHP’s 50/35kg
40 Handstand Push-ups