6 Challenging CrossFit AMRAP Gym Workouts To Challenge Your Skills


CrossFit AMRAP gymnastics workouts are tough; Gym movements require skill, strength, and control, and during AMRAP workouts you need 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 an 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
Source: Photo courtesy of CrossFit Inc.

About a third of CrossFit Games events include some form of gymnastic element, just like your CrossFit workout.

The competitive sport CrossFit makes a point of finding weaknesses in an athlete’s physical condition, 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.

AMRAP Gymnastics CrossFit Workouts

Try these CrossFit AMRAP gymnastics workouts to test your abilities.

WOD 1 – Push Up Handstand

20 min AMRAP

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

Handstand push-ups appear 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.

WOD 2 – Muscle Up and Toes-to-Bar

25 min AMRAP

  • 7 muscles
  • 11 thrusters (155/105 lb)
  • 14 toes on the barre
toe bar workoutsSource: Courtesy of CrossFit Inc.

WOD 3 – Marie

20 min AMRAP

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

When it comes to AMRAP Gymnastics CrossFit workouts, this one is a classic.

A pull-up is one of the most basic and fundamental gymnastic exercises. They are the foundation of movements CrossFitters should practice mastering, such as barbell torso and muscle ups, both with their variations of kipping.

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

WOD 4 – CrossFit Gymnastics AMRAP Workout

AMRAP 10 minutes (alternative movements)

  • 2 perforated panels
  • 100-foot handstand walk

Rest 5 min

AMRAP 10 minutes (alternative movements)

  • 7-5-3 Pull Up / Chest-Bar / Muscle-up Bar
  • 50 double under

Rest 5 min

AMRAP 10 minutes (alternative movements)

WOD 5 – Regionals 9.3

20 min AMRAP

  • 250m of row
  • 10 Burpees (8 foot target)
  • 10 Ring Dips (shoulder to elbow)

This is regional training so feel free to tailor it appropriately.

WOD 6 – Ring Handstand Push Ups


  • 4-ring pumps
  • 10 aerial squats

One of the most advanced gymnastic exercises in CrossFit is the push-ups in balance on the rings. Because you are working on a moving and unstable surface, this gymnastic move requires a good sense of balance, as well as a strong, stable core to keep you stable throughout the range of motion.

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