4. Night-Time Gymnastics Workout from Sam Briggs
4 rounds for quality:
- 30 sec straight arm false grip hold
- 10 skin the cats
- 30 sec L-sit hold
The skin the cat exercise has a big impact on your shoulder mobility, yet it also teaches you to master ring strength and control. This exercise develops both your strength and mobility and is a very effective tool to include in your gymnastics abs workout.
5. Hero WOD Glen
For time:
- 30 Clean & Jerks, 135lbs
- 6km Run
- 10 Rope Climbs
- 6km Run
- 100 Burpees
Rope climbs help you build great overall strength and develop your core whilst being good fun.
Rope climb workouts are unique in their capacity to build great overall strength, coordination and improve your performance for many other exercises.
They help you to build arm, back and core strength, as well as develop a much stronger grip and increase your stamina even with just a few reps. They’re also a brilliant exercise for building pulling strength.
image sources
- Rope climb CrossFit Games: Photo courtesy of CrossFit Inc.
- handstand hold dani speegle: Photo courtesy of CrossFit Inc.
