Gymnastics Movements

The gymnastics modality comprises of body weight elements or calisthenics, and its primary purpose is to improve body control by improving neurological components like coordination, balance, agility, and accuracy, and to improve functional upper body capacity and trunk strength. –The CrossFit Training Guide, 2006

Kipping Pull Ups

Set-Up
- Reach up and with a closed grip grab the pull up bar (hands outside the shoulders)
- Protect the shoulder cavity by slightly depressing the shoulders (this will activate the lats)
- Tight mid-section

Execution
- Pull yourself up so that the chin is higher than the bar
- Lower yourself down with control but NOT slowly so that the arms are completely locked out at the bottom

Toes to Bar

(T2B)

Set Up
- Hang (with active shoulders) from a pull up bar of set of rings with a closed grip

Execution
- From the hanging position bring the toes up to make contact with the bar
- Legs can be straight or bent, but the toes must make full contact with the bar

Modification: If athlete are unable to get their toes to the bar, then can instead pull their knees to their chest.

Handstand Push Ups (HSPU)

Set Up
- Face the wall and place hands on the ground in a lunge position
- Kick up, keeping the arms locked, so both feet rest against the wall in an inverted position (upside down)
- Once in an handstand against the wall, tighten your mid-section, bring the feet together and point the toes

Execution
- Take a deep breath, tuck the chin and, with control, lower the top of the head to ground (pad the ground if control is difficult)
- To complete the movement, extend the arms (press) back to the starting position

Handstand Walks

Set Up
- Kick up into the handstand position, with your hands directly under your shoulders, arms locked out.

Execution
- Shuffle your hands forward with your legs extended, feet together, and toes pointed
- You can lean forward for momentum or straighten up to slow down

Bar and Ring Muscle Ups

Bar Muscle Up Demo - The athlete begins with an overhand grip on the bar and fully extended arms in a hanging position. He then thrusts his hips to generate a powerful kip (swing). When his feet and legs are in front of the bar, the athlete aggressively pulls the bar into his chest. Because his legs are out in front of the bar at this point, he then throws his legs down and back while whipping his elbows straight up to counter balance himself over top of the bar. He finishes the movement by straightening his arms and locking out his elbows.

To move swiftly into the next rep, the athlete drops back under the bar in almost an L-sit fashion to generate the next kip (swing)

Ring Muscle Up Demo - The athlete begins with a false grip on the rings and fully extended arms in a hanging position. He then thrusts his hips to generate a powerful kip (swing). When his feet and legs are in front of the rings, the athlete aggressively pulls the rings into his chest and arm pits. Because his legs are out in front of the rings at this point, he then throws his legs down and back to counter balance himself over top of the rings. He finishes the movement by straightening his arms and locking out his elbows.

To move swiftly into the next rep, the athlete puts his legs back out in front of the rings in almost an L-sit fashion before dropping into the next kip (swing)