How to develop gymnastics capacity numbers for Crossfit

 
Developing gymnastics capacity

Gymnastics movements are a crucial component of CrossFit workouts. To become an elite CrossFit athlete, you need to develop proficiency in a range of gymnastics movements, including pull-ups, handstand push-ups, muscle-ups, and pistols. However, developing gymnastics capacity for CrossFit requires more than just practicing these movements. It also requires strength, endurance, and the ability to perform these movements efficiently under fatigue. In this blog post, we will explore how to develop gymnastics capacity numbers for CrossFit using strength workouts and EMOMs.

Strength Workouts

Strength workouts are an effective way to build strength in the muscles required for gymnastics movements. They can also help to develop muscular endurance, which is essential for performing multiple reps of these movements in a workout. When designing strength workouts for gymnastics capacity development, it is essential to focus on both upper body and lower body strength. Here are some sample strength workouts that can help develop gymnastics capacity for CrossFit:

  1. Upper Body Strength Workout A:

    5 sets of 5 strict pull-ups
    5 sets of 5 strict ring dips
    Rest 2 minutes between sets

  2. Upper Body Strength Workout B:

    5 sets of 5 strict chin-ups
    5 sets of 5 strict handstand push-ups
    Rest 2 minutes between sets

    These are basic strength workouts were you would aim to progressively overload the weight each session or every other session.

EMOMs

EMOMs (Every Minute on the Minute) are an excellent way to develop gymnastics capacity for CrossFit. EMOMs involve performing a specific number of reps of a movement every minute for a set amount of time. The goal is to complete the reps within the minute and rest for the remaining time before starting the next set. EMOMs are great for building muscular endurance and the ability to perform movements under fatigue. Here are some sample EMOMs that can help develop gymnastics capacity for CrossFit:

Lets say you wanted to improve your pull-up capacity, the following workouts would help you do this


Week 1
Every 30 seconds x 10 (5 minutes)
6 Reps every 30 seconds
6/6/6/6/6/6/6/6/6/6

Week 2
Emom x 10 (10 minutes)
8 Reps every minute
8/8/8/8/8/8/8/8/8/8

Week 3
E2mom x 5 (10 minutes)
10 Reps every 2 minutes
10/10/10/10/10


After week 3 you would repeat week 1 but increase the numbers. Adding a whole rep to each week is unrealistic and it wont be long until you fail so you are better increasing the numbers slowly.

Week 4
Every 30 seconds x 10 (5 minutes)
6 Reps every 30 seconds
7/7/6/6/6/6/6/6/6/6


Week 5
Emom x 10 (10 minutes)
8 Reps every minute
9/9/8/8/8/8/8/8/8/8


Week 6
E2mom x 5 (10 minutes)
10 Reps every 2 minutes
11/10/10/10/10

Week 7
Every 30 seconds x 10 (5 minutes)
6 Reps every 30 seconds
7/7/7/7/6/6/6/6/6/6


Week 8
Emom x 10 (10 minutes)
8 Reps every minute
9/9/9/9/8/8/8/8/8/8


Week 6
E2mom x 5 (10 minutes)
10 Reps every 2 minutes
11/11/10/10/10

And so on… This way you can keep progression in line with the numbers increasing

 
 
Andrew TaylorCrossfit, Article