6 Challenging CrossFit AMRAP Gym Workouts For Committed Athletes

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CrossFit AMRAP gymnastics workouts are tough; gymnastic movements require skill and concentration, and in an AMRAP workout you have to keep your shape while trying to get another rep.

Gymnastics is a central element of CrossFit and the skills learned in gymnastics are applied to many WODs. Also known as bodyweight mechanics, gymnastic movements produce impressive strength gains without any external load.

One of the three fundamental modalities of CrossFit; gymnastics develops in an athlete:

  • Precision
  • Agility
  • Balance
  • Coordination
  • Cardiovascular endurance
  • Flexibility
  • Power
  • Speed
  • Strength
  • Endurance

About a third of CrossFit Games events include some form of gymnastic element.

CrossFit is a big advocate of finding weaknesses in an athlete’s fitness, encouraging people to train in all directions. When performing a gymnastics WOD, it is important to maintain proper technique and execution, as many movements can be complex and risk injury if not performed correctly.

Try these CrossFit AMRAP gymnastics workouts to test your CrossFit abilities.

WOD 1 – Push Up Handstand

20 min AMRAP

  • 5 hand pumps
  • 10 alternating guns
  • 15 pull-ups

Handstand push-ups show up in many workouts and, as intimidating as they may seem at first, they are a great exercise for building impressive upper body and core strength, agility, bodybuilding, and muscle building. coordination and power.

SCALE TIPS AND OPTIONS TO IMPROVE YOUR PUSH UP TECHNIQUE

WOD 2 – Muscle Up and Toes-to-Bar

25 min AMRAP

  • 7 muscles
  • 11 thrusters (155/105 lb)
  • 14 toes on the barre

thuridur helgadottir solid core crossfit bar toeSource: Photograph by Pete Williamson
Flexibility will improve your movement and efficiency

WOD 3 – Marie

20 min AMRAP

  • 5 hand pumps
  • 10 guns (alternate legs)
  • 15 pull-ups

A pull-up is one of the most basic basic gymnastics exercises. They form the basis of movements CrossFitters should practice mastering, such as strict pull-ups, chest-to-bar variations, and kipping.

Pulling your body up is a motor skill. And to develop a motor skill, you need to practice it often.

3 TYPES OF PULL UPS ALL CROSSFITTERS NEED TO BE PERFECT


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