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 warm-ups - Variations on a myriad of dynamic warm-ups and static stretches, including pistols, and balance work.
  2. Basic strength – development for disadvantaged leverage and basic prowess in gymnastics movements.
  3. Parallette work – handstands, L-sits, stretching, handstand push-ups, range-of-motion/extended-range-of-motion training.
  4. Ring variations – core-training exercises, support work, proper hand placement, L-sits, iron-cross progressions, dislocates, presses, muscle-ups and muscle-up drills, kips, handstands, and conditioning.
  5. Rope-climb technique - variations on ascent styles and development of upper-body needs.
  6. Bar variations – handstands, back levers, skin-the-cats, L-sit pull-up variations, stretching, kipping swings, chest-to-bar pull-ups, butterfly kipping, pull-overs, bar muscle-ups.
  7. Handstand variations – handstand push-ups, handstand forward rolls, balance work, presses to handstands, L-sits to handstands, handstand walking, planche demo (and progressions).
  8. How to coach, spot and scale all elements for practice and workouts.




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


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.


US $645 or equivalent for courses in Australia, Canada and the United Kingdom.

CrossFit does not accommodate refunds or transfers.

Email for discounts for active duty or retired military personnel and first responders.


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.


Twitter: @cfgymnastics


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.


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

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

    Lecture: overview of the course, gymnastics, CrossFit Gymnastics
    Warm-up, dynamic stretch mechanics
    Lecture: key positions, kinesthetic awareness, safety spot techniques. Practical: inversion techniques
    Practical: skin-the-cat, front levers, back levers
    Practical continued: front levers, back levers
    Lecture: loading, review of coaching cues and terms
    Practical: kipping
    Q&A and closing remarks

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

    Lecture: prerequisite strength for gymnastics, gymnastics apparatus, muscle-up. Warm-up and stretch (with a focus on gymnastic static stretches and mobility drills)
    Practical: muscle-up, front levers
    Practical: multiple ring transition drills
    Lecture: handstands and balance work, parallettes, and range-of-motion training
    Practical: handstands and balance work
    Practical: parallette training and planche work
    Programming, Q&A and closing remarks