Free 10 day Gymnastics inspired programming for CrossFit athletes !

Today we are bringing your our FREE 'Lockdown Inspired Gymnastics Programming for CrossFitters by Team ICON Athlete and CrossFit Gym Owner Janie Garratt.

We'd recommend doing something like the below Schedule:

Monday - Train

Tuesday - Train

Wednesday - Tran

Thursday - Rest Day

Friday - Train

Saturday - Train

Sunday - Rest

 

Ready to start - click the buttons below to view each days training,

WEEK 1 - DAY 1

WARM UP
Complete 3 rounds of;
3 Wall walks - only nose must touch the wall, not stomach or legs.
directly into 5 press ups
directly into 10 single leg v-sits.

 

WORKOUT / STRENGTH SESSION

EMOM x 16 mins
Min 1: 40 second nose facing handstand hold
Min 2: 35 second Max effort Kipping handstand press ups
Min 3: 30 second max effort press ups
min 4: Rest

 

CORE / HANDSTAND PRATICE

Core
Tabata Dish
8 rounds of 20 seconds on, 10 seconds off!

WEEK 1 - DAY 2

WARM UP
Complete 3 rounds of;
x 20 scap press ups
x 5 Press ups
x 30 seconds Dish
x 30 seconds Arch

rest 1 minute between sets.

 

WORKOUT / STRENGTH SESSION

For time of;
10, 9, 8 etc down to 1 burpees with 10m handstand walk between each round.

Scale options:
scale: 5 wall walks (nose touches the wall)
scale: 20 shoulder taps (nose facing the wall)

 

CORE / HANDSTAND PRATICE

Core;
50 Single leg v-sits to finish!
Enjoy!

WEEK 1 - DAY 3

WARM UP
Complete 3 rounds of;
x 10 circlular rotations with arms backwards
x 10 circular rotations with arms forwards
x 45 second long arm plank
x 20 second bottom of the press up hold
x 10 double leg V-sits.

 

WORKOUT / STRENGTH SESSION

EMOM x 16 mins
Min 1: 40 second nose facing handstand hold
Min 2: 35 second Max effort Kipping handstand press ups
Min 3: 30 second max effort press ups
min 4: Rest

 

 

CORE / HANDSTAND PRATICE

Split Handstand;
10 min Practice

Wall walk up; split one leg away from the wall and balance.
**Make sure you pull up and out of the shoulders and you are digging your fingers into the 'floor'.

After 3 attempts complete 30 crunches with legs lifted straight in the air.

VIEW VIDEO

WEEK 1 - DAY 4

WARM UP
Complete 2 rounds of;
3 inch worms
4 perfect stretch
6 cossacks
8 baby makers (i did not make this name up!)

 

WORKOUT / STRENGTH SESSION

20 min AMRAP
10 Reverse burpee (no hands)
10 standard burpees
10 chest to floor press ups
10 double leg V-Sits

 

CORE / HANDSTAND PRATICE

Freestanding Handstand hold
5 -10 mins practice

Holding for as long as possible BUT you are not allowed to move your hands. When they go down thats it - no shuffling/hand movements!

WEEK 1 - DAY 5

WARM UP
Complete 3 rounds of;
x 3 wall walks
x 5 down ups (Burpee without the jump!)
x 10 double leg v-sits
x 20 dish rocks into 20 arch rocks
rest 2 mins

 

WORKOUT / STRENGTH SESSION

3 full rounds of;

x 3 freestanding kick to handstand attempts (Use fingers!!)
x 30 dish rocks
x 3 max effort handstand walk (if your first or second attempt is amazing then dont worry about the 3rd attempt)
Scale to 3 wall walks
x 30 arch rocks

 

CORE / HANDSTAND PRATICE

Tabata Single leg V-sits;

20 seconds on, 10 seconds off x 8 rounds
Single leg v-sits
Try and keep it consistent each round!

MOVING ON TO WEEK 2

WEEK 2 - DAY 1

WARM UP
Skill - All the 'Hops'.
Bunny Hop (Tuck)
Straddle Hop
Pike Hop
Watch the video to see 'progressions'.")

VIEW VIDEO

 

WORKOUT / STRENGTH SESSION

Nose to wall Handstand Hold;

have your phone on the floor so you can see the timer.

30 seconds handstand hold - perfect form (Legs together, pull up and out through the shoulders, hands under shoulders, stomach in, dig fingers into floor)

Advance to 1 leg on wall for balance only.
45 second rest

x 5 rounds.

 

CORE / HANDSTAND PRATICE

10 Min AMRAP
3 x Kick to handstand attempts (close enough to the wall if you need it so you can fall on it if you overkick) Hold between 10 and 30 seconds - advance to freestanding.

**Make sure heels hit together right at the top of the handstand and if you fall against the wall it should be both feet hitting not just 'one'.

Shake the wrists out

20 shoulder taps in handstand position (or as high up the wall as possible - nose facing the wall. Scale to press up position. Try not to wiggle your 'bum'.

Shake out

20 double leg v-sits.


VIEW VIDEO

WEEK 2 - DAY 2

WARM UP
Complete 3 rounds of;
3 wall walks - pause for 3 seconds at the top of each.
x 20 Scap press ups
x 10 standard press ups
x 45 second reverse plank

rest 1 minute between rounds

 

WORKOUT / STRENGTH SESSION

200 Chair step ups (Alternating legs - Weighted vest optional!)
*Every 3rd min complete;
20 tricep dip on the back of a chair (legs straight)
8 down ups

 

CORE / HANDSTAND PRATICE

Split Handstand;
If you dont have a wall you can use a 'chair'.

5 min practice
Nose to wall
*hands under shoulders
*shoulders slightly over hands
*one foot on the wall
*slowly pull your body off the wall - dig fingers as hard as you can into the 'floor'. As long as you are tight that will keep you 'up'.


VIEW VIDEO

WEEK 2 - DAY 3

WARM UP

Mobility Warm up;
Hands on shoulders and rotate the elbows forwards and backwards x 10
Lat stretch (Child pose and lean to one side) - 20 seconds on each side
Cobra press ups x 5

VIEW VIDEO

WORKOUT / STRENGTH SESSION

Accumulate 3 minute handstand hold (Freestanding - Scale to using wall)
everytime you come down complete 20 unbroken jumping lunges

Advanced option;
Accumulate 100 freestanding Shoulder taps
every break complete 10 pistols
(if you want to try this then scale to using the wall!)

 

CORE / HANDSTAND PRATICE

Core:
10 sec dish
10 sec arch
10 sec dish
20 double leg V-sits

rest 2 mins.

repeat 3 times through

WEEK 2 - DAY 4

WARM UP
3 rounds of;
30 second nose facing the wall handstand hold
20 slow and controlled shoulder taps in press up position
60 second arch hold
rest as needed between each round

 

WORKOUT / STRENGTH SESSION

Complete an unbroken set (21 reps)of;
(drop to knees if you need to!)
3 normal press ups
3 narrow/diamond
3 normal
3 wide
3 normal
3 diaganol - both sides
3 normal

rest 30 seconds

10 double leg V-sits into a 10 seconds yoga boat hol2 minutes rest

2 minutes rerepeat 2 times through!

repeat 2 times through!

 

CORE / HANDSTAND PRATICE

Skill - All the Hops!
Bunny Hop (Tuck)
Straddle Hop
Pike Hop
Watch the video to see progressions!

VIEW VIDEO

WEEK 2 - DAY 5

WARM UP
Complete 2 rounds of;
3 inch worms
4 perfect stretch on each side
6 cossacks
10 feed the chicken

 

WORKOUT / STRENGTH SESSION

Every 2nd Min x 5 rounds of;

7 kipping HSPUS - advance to strict - scale to press ups
30 double unders - scale to singles
10 pistols - scale to narrow squats

 

CORE / HANDSTAND PRATICE

(Handstand Strength)

Nose facing the wall handstand hold - 45 seconds

1 minute rest

20 double leg v-sits

1 minute rest

x 4 rounds

really make sure you pull up and out of your shoulders!


Hiya!

My name is Janie Garratt and I own CrossFit Mayflower located in Plymouth, Devon!
 
From a young age I competed in gymnastics until I was 16 and then just stayed active through the gym or running until I found CrossFit when I started University! The sport has introduced me to amazing people, experiences and adventures!
 
The highlight of my career so far has been competing at Regionals 2018 as an individual, coming 2nd at the English Weightlifting Championships in my category and then qualifying for various competitions and sanctioned events all over Europe as part of a team and individual!
 
I will continue to train, compete and coach others through the sport for as long into the future as possible!