Skill Progressions

CrossFit Skill Progressions

Handstand and Handstand Push ups:

http://gymnasticswod.com/content/handstand-against-wall-progression-pt1

http://gymnasticswod.com/content/handstand-against-wall-progression-pt2

Kick to a Handstand:

http://gymnasticswod.com/content/kick-handstand-progression-pt1

http://gymnasticswod.com/content/kick-handstand-progression-pt2

http://gymnasticswod.com/content/kick-handstand-progression-pt3

Kicking  HSPU:

http://gymnasticswod.com/content/kipping-handstand-push-progression-pt1

http://gymnasticswod.com/content/kipping-handstand-push-progression-pt2

Strict HSPU:

http://gymnasticswod.com/content/strict-handstand-push-progression

Handstand Walk:

http://gymnasticswod.com/content/handstand-walk-progression-pt1

http://gymnasticswod.com/content/handstand-walk-progression-pt2

RING MUSCLE UPS

FALSE GRIP:

Part 1

TRANSITION WORK:

Part 1     Part 2     Part 3

STRICT MUSCLE UP:

Part 1 

NO-FALSE GRIP MUSCLE UP:

Part 1     Part 2     Part 3     Part 4

BAR MUSCLE UP:

Part 1     Part 2     Part 3

PISTOLS

Part 1     Part 2     Part 3     Part 4

L-Sit

Part 1     Part 2     Part 3

Hollow Body and Hollow Rock

Part 1     Part 2

Rope Climb

Part 1     Part 2     Part 3     Part 4     Part 5     Part 6     Part 7     Part 8

 

Pushups

Demo/Part 1    Part 2 (scaling and progression) 

Pullups

Part 1 (this is an excel doc with a full test and progression plan for developing strict pullups)

Part 2 (Pullup Fundamentals – Mechanics)

Part 3 (Kip Progression)

Part 4 (Chest To Bar Pullup)

BUTTERFLY PULLUP: Part 1  Part 2  Part 3  Part 4

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