6 Movements to Strengthen Your Gymnastics Foundations

Hi guys! I’m back with more info to help you improve and grow here at CrossFit HSN and in your fitness journey! In CrossFit, there are 3 types of exercise: Cardio, Weightlifting & Gymnastics. Some examples of gymnastics movements in reference to CrossFit  are pull ups, pistols, push ups, toes to bar, handstands and variations of them, anything on the rings, and muscle ups.

In this 2005 open letter to CrossFit trainers from the founder of CrossFit, Coach Greg Glassman, he discusses the importance of virtuosity, defined in gymnastics as “performing the common uncommonly well.” He says:

“There is a compelling tendency among novices developing any skill or art, whether learning to play the violin, write poetry, or compete in gymnastics, to quickly move past the fundamentals and on to more elaborate, more sophisticated movements, skills, or techniques. What will inevitably doom a physical training program and dilute a coach’s efficacy is a lack of commitment to fundamentals.”

-Coach Greg Glassman

Tip number 2 from my previous blog was about just that; going back to the basics. Remember to practice the fundamentals no matter how far you progress from them. Lets get into the movements! Please click each of the 6 links below for demonstration videos!

  1. Candlesticks
  2. Hollow Holds, Hollow Rocks & Supermans
  3. GHD (glute & hamstring developer) Sit Ups & Back Extensions
  4. Kipping Swings
  5. Wall Walks
  6. Shoulder Touches

If you have any questions, ask Nicole, Jason or myself! Guys, we all have to practice! Some of these things you can work on at home. If there’s something specific you’d like some personal attention for, talk to me (or email me here) about a Personal Training session! Come on Sunday for Open Gym! Remember to be safe. I hope you found something new to try! Let’s get “gymnasty”!

-Coach Marci


For tons more great information, click here or follow @cfgymnastics on Instagram.