CrossFit uses gymnastics movements all the time. Gymnastics movements are essential to CrossFit because it allows you to master your own body movements within space. Gymnastics movements will train your range of motion, strength, mobility, and technique. In CrossFit, improving your gymnastics movements will translate directly into improvements in your Olympic Lifts.
Here is a list of CrossFit Gymnastics Movments that you can practice with minimal equipment:
CrossFit Gymnastics Movements:
- Strict & kipping pull up: Starting from a hanging position, using your upper body strength to pull your chin up and over your handhold. A kipping pull up uses an extra leg swing & kick to increase the momentum of your pull ups.
- Butterfly pull up: A butterfly pull-up is a next-level kipping pull up- faster but more technically difficult. The Butterfly pull up uses the same mermaid-like body motion of the swimming butterfly kick.
- Dips: Support yourself on shoulder-width handholds (usually parallel bars or rings) with straight arms, bend the elbows to a 90-degree angle, then straighten arms.
- L-Sit: This can be done on a variety of surfaces and handholds. The basic movement is to bear your weight on your arms & hands, and engage your core to lift your legs up, so that you maintain an “L” shape with your body.
- Muscle up: A combination of a pull up to dip, which allows you to use arm strength to lift yourself up and over a handhold from a hanging position.
- Handstand & handstand push ups: A handstand is a difficult inversion in which you balance and/or walk on your hands, with your legs straight in the air.
- Knees to elbows: Hanging from a bar or rings, use your abdominal muscles to bring your knees to your elbows.
- Toes to bar: Hang from a bar or rings, use your abdominal muscles to bring your toes to the bar, keeping your legs as straight as possible.
- Skin the cat: An advanced rings move, in which you roll your body backwards while maintaining the same hand grip.
- Hollow body rocks: A basic core move, in which you lay on the ground with your arms & legs extended, and lift your body in a curve, then rock back & forth.
- Rope climb: A self-explanatory move – use your arms & legs to climb a rope.
- V-Up: From a lying position, use your abs to bring your arms and legs up to meet in the middle, making a “V” shape with your body.