WOD
August 31, 2016

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Row 5×100 rest 20 sec

12 Tabata rds

5 air squats

10 double unders

5 pull ups

5 burpees

Core

9 Tabata rds

Lying toes to bar

Gymnastics

Push ups

Max set

Push-ups (1 x max )

Weightlifting

Work up to a heavy Overhead squat

Metcon

Metcon (Time)

5 rds

20 wall balls 20/14

10 Overhead 115/85

Cool down

Row 3 min

FR-quads/hamstrings

LB-shoulders/ upper back

August 31, 2016

The CrossFit Gymnastics Trainer Course sets athletes up for a lifetime of strength and movement.

“I’ve got a 70-year-old man who took our course eight years ago who’s almost got a full iron cross,” said Jeff Tucker, subject-matter expert of CrossFit Gymnastics. “He’s 70-plus years old now, and he’s still working his iron cross.”

And just as the septuagenarian has strived for almost a decade to perform an iron cross, Tucker and his team have worked to improve the 16-hour CrossFit Gymnastics Trainer Course over the last nine years.

Tucker explained that the course has grown organically since its creation in 2007. The two-day seminar constantly but quietly evolved as Tucker and his staff evaluated ways to improve, and significant adjustments have been made over the last year in response to post-seminar feedback from attendees.

The course has always focused on basic strength and how to coach, spot and scale gymnastics movements performed on the floor, parallettes, rings or bars. That hasn’t changed, but Tucker recently reviewed the flow of the entire weekend and looked for ways to make adjustments based on self-assessment and community feedback from surveys of the course. Currently, he and his team are reworking the syllabus for future courses.

For instance, the planche is one element that is now demonstrated but not instructed in great detail, allowing the CrossFit Gymnastics trainers to spend more time on other movements requestedby the community in the past year.

“Rather than spending a lot of time on what frankly is an advanced movement, we’re going to kind of use it as a piece to show where all of our course can go. … We’ve decided to put more information into handstand development, handstand walking, handstands on elevated platforms like parallettes,” Tucker said.

The seminar will also place greater emphasis on pistols/one-legged squats, rope climbs and additional kipping progressions, including progressions for butterfly chest-to-bar pull-ups.

While many people immediately skip ahead to the end of the progression and want to bang out large sets of butterfly pull-ups, the key is where the progression starts. You lay the tracks very carefully before racing a train across them at speed.

“Any movement we do in gymnastics, it’s always going to be rooted by the basics—how do we coach the basics, how do we cue the basics, how do we develop the basics?” Tucker said. “Furthermore, it’s about strength and form development before speed.”

CFJ_Gymnastics2016_Warkentin_1.jpgKipping progressions are a part of the CrossFit Gymnastics Trainer Course, but the focus is always on strength and form before speed.

Recall the novice’s curse, as detailed in “Virtuosity” by CrossFit Founder and CEO Greg Glassman, a former gymnast. Far too often, athletes try to snatch before they can perform a good overhead squat, and the gymnastics world is no different: How many people who are trying to walk on their hands can hold a solid handstand for 30 seconds?

With that in mind, the CrossFit Gymnastics Seminar is designed to give athletes the solid foundation they need for long-term success.

“Before you even lift a barbell, what do you have to do?” Tucker asked. “You have to know how to address the bar before you put weight on it, before you lift that bar and drop your ass under it and stand up with it. There’s so many nuances.”

In gymnastics, it starts with little things such as how to grip a bar properly, how to engage the right muscles, how to achieve the correct positions, how to build strength for strict movements and how to add momentum. For athletes who have a good foundation including the required strength, Tucker and his staff will find ways to ramp things up and build more strength in body-weight skills.

CFJ_Gymnastics2016_Warkentin_3.jpgAt the CrossFit Gymnastics Trainer Course, attendees learn how to develop strength and body control as athletes, and they also learn how to instruct and spot when coaching.

For example, an athlete who can’t perform a pull-up will be taught exactly how to work toward a first rep, while an athlete who can do 50 pull-ups will work on strict reps in a hollow-body position. If that’s too easy, he or she can work on pull-ups in an L-sit. And so on. Difficulty can always be increased by tweaking the movement’s load or leverage requirements, making athletes stronger over time.

“The movement is the same for the beginner and it’s the same for the individual that’s been competing. The difference is going to be how we load it or the length of time spent in an isometric hold, along with repetition of any skill,” Tucker explained.

CFJ_Gymnastics2016_Warkentin_2.jpgLearning how to activate the correct muscles is a basic step many athletes bypass, but it is fundamental to success in gymnastics.

Overall, the weekend is designed to lay or reinforce the groundwork and point athletes in the right direction for constant improvement. And in gymnastics, the wealth of movements and the near-endless variations ensure athletes can spend a lifetime getting stronger and learning to control their bodies with skill.

“This is their beginning journey. You don’t come in a weekend and—boom!—you’re a gymnast or gymnastics trainer,” Tucker said. “This is your beginning journey towards body-weight training and body-weight movement, and there’s always going to be something more to learn and improve on.”

He added: “Throughout the weekend, my hope is that by the end of the close on Sunday that everybody has a better understanding of how to do the basics, how to spot the basics, how to cue the basics, and how we ramp that up.”

For an older athlete who took the course in 2008 in Australia, ramping things up meant spending more than 2,900 days working on an iron cross.

What gymnastics skills could you learn over the next eight years?

WOD
August 30, 2016

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Run 4×100 rest 20 sec

12 Tabata rds

5 med ball cleans

Handstand hold

5 burpees

5 ring rows

Core

6 Tabata rds

Med ball sit ups

Gymnastics

Toes to bar

Toes-To-Bar (1x max)

Weightlifting

Front Squat (5×4 @50/60/70/80%)

Metcon

Cool down

Air dyne 3 min

FR-calves

LB-shoulders

Metcon (Time)

3 RDS

100 double unders

15 clean and jerks 135/95
every time you mess up on double unders its 5 burpees

WOD
August 29, 2016

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Air dyne 5×20 sec rest 10

12 Tabata rds

10 walking lunges

10 double unders

5 pull ups

5 burpees

Core

9 Tabata rds

Plank holds

Gymnastics

Toes to bar

Toes-To-Bar (1 x max)

Weightlifting

Shoulder Press (3×8 @ 50)

Keep good form

If its to heavy then drop to 40%

Metcon

Sled drag is around the building. pulling with straps over shoulders facing away from sled.

Metcon (Time)

Sled drag 155/105

Run 800m

50 Russian KB 70/55

Run 400m

Cool down

Air dyne 3 min

FR-legs(the whole thing)

WOD
August 28, 2016

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Row 5×100 rest 20 sec

12 Tabata rds

5 Med bal cleans

5 power snatch (bar)

10 double unders

5 vertical jumps

Core

6 Tabata rds-

V-ups

Gymnastics

Toes to bar- Max set

Weightlifting

all reps are touch and go.

Power Clean (1×10 )

Power Clean (1×8)

Back squat (1×6 )

Power Clean (1×4)

Power Clean (1×2 )

Metcon

Metcon (12 Rounds for weight)

12 MIN EMOM

1 power snatch

1 hang power snatch

1 squat snatch
Add weight as you want try to be as heavy as possible towards the end.

Cool down

Air dyne 3 min

FR- quads/hamstrings

LB-shoulders

WOD
August 27, 2016

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Airdyne 5×20 sec with 10 sec rest

6 Tabata rds

Couch Stretch

9 Tabata rds

Wall Balls

Pull ups

Push ups

Core

9 Tabata rds

Rocking Hollow Rocks

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2 complete AMRAP in 17 min:

7 Thrusters 95/65

7 Burpee over Bar

7 T2B

1 partner completes a full round before next partner goes

Cool down

Air dyne 3 min

FR-

LB-

WOD
August 26, 2016

Outcast CrossFit – CrossFit

Warm-up

Row 500m

20 kettle bells

20 burpees

Metcon

Metcon (Time)

Run 400m

120 double unders

Run 400m

100 Air squats

Run 400m

80 Sit ups

Run 400m

60 pull ups

Run 400m

40 Clean and jerk 95/65

Run 400m

20 HSPU

Run 400m

WOD
August 25, 2016

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Run 3×200 rest 20 sec

12 Tabata rds

10 walking lunges

Good mornings

5 Ring rows

5 ring dips

Core

9 Tabata rds

Reverse crunch

Gymnastics

Toes to bar-24

3×8/4×6

Weightlifting

Push jerk+split jerk (3×3 @50%)

Jerk complex

Push jerk+split jerk (2×2 @60 )

Jerk complex

Push jerk+split jerk (2×1@70)

Jerk complex

Metcon

Metcon (Time)

10 Push jerks 185/135

10 muscle ups

10 push jerks

10 muscle ups

10 Push jerks

Cool down

Air dyne 3 min

LB- shoulders/chest/upper back

WOD
August 24, 2016

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Air dyne 5×20 rest 10 sec

12 Tabata rds

5 kettle bells

10 double unders

5 push ups

5 burpees

Core

9 Tabata rds

Mountian climbers

Gymnastics

Toes to bar-23

2×8 1×7

Weightlifting

Front Rack Lunge (4×6 @50% Front squat )

Metcon

Metcon (Time)

4 rds

15 deadlift 275/185

30 sec L-sit

40 FTHand stand walk

Cool down

Air dyne 3 min

FR-low back/hamstrings/calves

LB-shoulders

WOD
August 23, 2016

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Row 5×100 rest 20 sec

12 Tabata rds

10 slam balls

5 burpees

5 ring dips

dislocates

Core

9 Tabata rds- lying toes to bar

Gymnastics

Toes to bar-22

2×11/2×7 1×8

Weightlifting

None of these are touch and go.

Squat Snatch (3×3 @55%)

Squat Snatch (2×2 @65 )

Squat Snatch (2×1@75)

Metcon

if you can’t RX the snatch weight you will do 80% of your 1 rep

Metcon (Time)

100m sled push 135/95

100m sled pull (backwards)

10 Squat snatch 185/105

100m sled push

100m sled pull (backwards)

Cool down

Air dyne 3 min

FR-quads

LB-shoulders