CrossFit Specialty Course: Gymnastics

This interactive two-day course covers basic, intermediate and advanced gymnastics movements in a lecture setting, with practical application following as participants and coaches perform all presented movements. Skills are repeated until the student has an understanding of how to learn, spot and teach all movements safely to athletes of any level. Gymnastics programming is also discussed. Course participants learn to apply gymnastics principles in training themselves and others to increase strength development, core control and spatial awareness – all of which improve CrossFit performance.

Learning objectives

The Gymnastics Course teaches participants about:

  1. Flexibility and mobility in warm-ups - variations on multiple dynamic warm-ups, static stretches, and balance work.
  2. Basic strength – development for disadvantaged leverage and basic prowess in gymnastics movements, shapes, and positions.
  3. Gymnastic squatting position - progressions toward safely developing pistols and single leg squats.
  4. Parallette work – holds that include: tuck and L-sits/V-sits, static to dynamic movement, range of motion/extended range of motion training.
  5. Ring variations – core training exercises, ring pushups and ring dips, support work, proper hand placement, static holds, muscle-ups, muscle-up drills and conditioning.
  6. Bar variations – gymnastics shapes, kipping swing, pull-ups (static and dynamic), chest to bar pull-ups, butterfly pull-ups, toes to bar (static and dynamic), knees to elbows (static and dynamic), and bar muscle-ups
  7. Handstand variations – balance work, freestanding handstands, handstand push-ups(static and dynamic), and handstand walking.
  8. How to coach, spot and scale all elements for practice and workouts.
  9. Programming gymnastics for gym populations as skill work, strength work, and for metcons.
  10. Understanding athlete limitations for gymnastic progress on an individual level, while also building cohesive gymnastic improvements with an entire athlete population in the group format.

Prerequisites

None

Certificates

Sent electronically 1-2 weeks after course completion to the email address used for registration.

Language

The default language for this course is English. Any course with a translator are specified in the "Language" section from the event registration link.

Continuing Education Units (CEUs)

Upon successful completion of this course, a Certified CrossFit Trainer may claim 14 CEUs towards their continuing education.

Price

Currency Course Price**
USD $645
CAD $830
AUD $735
GBP £460

** CrossFit reserves the right to update pricing at any time. Pricing is applicable at the time course registration is opened. Applicable local taxes are additional.

CrossFit does not accommodate refunds or transfers.

Email sme@crossfit.com for discounts for active duty or retired military personnel and first responders.

Support

sme@crossfit.com

Reading Materials

Links to the Seminar Guide provided in confirmation emails upon course registration.

What to Bring

  • Printed version of the registration receipt
  • Government-issued photo ID
  • Seminar Guide (sent with confirmation emails) with pen/pencil
  • Suitable clothes for working out.
  • Snacks and fluids, as well as a meal if you do not plan on going off site during the lunch break.

CONTACT

tuckergsx@gmail.com

crossfitgymnastics.com

Twitter: @cfgymnastics

Requirements

To receive a Gymnastics Trainer Certificate, one must:

  • Hold a valid and current CrossFit Level 1 Training Certificate (or higher)
  • Attend and participate in all parts of the Gymnastics Specialty Course

If you do not meet these requirements, you are issued a Certificate of Attendance.

Schedule

Please arrive at 8:30 a.m. on Day 1 to check in.

    (9a.m. - 5p.m.)

    9:00
    Opening Lecture
    9:05
    What is CrossFit Gymnastics?
    9:45
    Dynamic Warm-Up
    10:00
    Hollow/Arch Practical Session
    11:00
    Static Support/L-Sit Practical Session
    11:30
    Strict Accessory Development
    11:45
    Strict Knees-to-Elbows/Toes-to-Bar
    12:00
    Strict Pull-up Progression
    12:30
    Lunch
    1:30
    Dynamic Skill and Shape Lecture
    1:50
    Kip-Swing Development
    2:15
    Kipping Toes-to-Bar Progressions and Drills
    2:45
    Kipping/Chest-to-Bar Pull-up Progression
    3:15
    Butterfly Pull-up Progression and Practical Session
    3:45
    Bar Muscle-up Progressions and Practical Session
    4:30
    Closing Lecture/Q&A

    (9a.m. - 5p.m.)

    9:00
    Opening Lecture
    9:15
    Dynamic Warm-up
    9:30
    Pistol Progression and Practical Session
    10:00
    Push-up Progression and Practical Session
    10:30
    Low Rings Accessory Development
    11:00
    Strict and Kipping Ring Dip Progressions and Drills
    11:30
    Strict and Kipping Muscle-up Progression and Practical Session
    12:30
    Lunch
    1:30
    Inversion and Shape Lecture
    1:45
    Active Shoulder Stretch Development
    2:00
    Headstand Development
    2:15
    Freestanding Handstand Spotting and Practical Session
    3:00
    Handstand Walking Progressions and Drills
    3:30
    Strict and Kipping Handstand Push-up Progressions and Drills
    4:30
    Programming Lecture
    4:45
    Closing Remarks and Picture