CrossFit LA | CrossFit Los Angeles - Videos - GymnasticBodyweight/Plyometric

Chair Sit

- The little sister of the "L" sit.
- Hold this for time with knees tucked in or one leg extended.

Front Lever / Back Lever

- A gymnastic strength skill
- Try it as shown or with both legs out straight.

Hollow Rocks

- used by gymnasts to practice the "hollow" position, this ab exercise is very difficult when done correctly
- maintain a hollow position, your back rounded and rock back and forth on your spine

Inverted hang on rings

- hang upsidown from rings
- starting position for levers and kip

“L” Sit

- hold as long as possible with stiff legs and arms. Shoot for 3 minutes!

- you should be able to do at least 15 pull ups and 15 dips before even attempting this movement
- a "false grip" is required
- practice by coming up as high as possible in your pull ups and as low as possible in your dips

Handstand Push Ups

- the closer your hands are to the wall the harder these get.
- get your forehead down to the ground
- try on parallettes for added challenge

Ring Bridge

- lower yourself with your arms outstretched in front of you.
- don't go so low that you allow your back to arch

Jumping Ring Dips

- technique used to build your strength for ring dips

Skin the cat

- lower yourself as far as possible without dislocating your shoulders

Muscle Ups

Work on increasing the height of your pull ups up to your chest and increasing the depth of your dips, getting your armpits down to the height of your hands. Key is also in the "false grip".