Bodyweight movements are considered gymnastics in CrossFit, this includes relatively easy exercises such as air squats and push-ups, and high-skill movements like handstand walks and ring muscle ups.
You don’t have to look far to find gymnastics movements in CrossFit, they come up in almost every workout. By improving your gymnastics skills you’ll also become better at the other aspects of CrossFit, as gymnastics is one of the core elements of the sport and a good foundation will help maximise competency in the other areas.
“In CrossFit, the gymnastics label is applied any exercise in which you move your body through a range of motion (ROM) or extended range of motion (EROM) without an external load. Isometric holds are also considered gymnastics,” reads the CrossFit Gymnastics Trainer Course.
“Gymnastics is one of the three foundational modalities of CrossFit. If gymnastics movements are performed properly, they influence every aspect of your life and have a dramatic effect on your fitness,” it explains.
Try these gymnastics exercises to improve your skills and become a better athlete.
Grip – Hangs
Grip is far more important than many people realize, and it is tremendously important to develop a strong grip. The biggest biceps and lats are of little use if you cannot also hold onto the bar or rings.
Hanging from the bar or rings will develop grip strength, as will frequently picking things up.
Aim to hang from the bar at least 45 seconds and slowly increase the time. You can either perform a dead hang or an active hang, the only difference being active shoulders and core on the second.