CrossFit Specialty Course: Gymnastics - Amsterdam, Netherlands - October 8-9, 2016

Saturday, October 08, 2016

Gymnastic Seminar:

The point of this seminar is to educate you in basic gymnastic movements which in turn will allow you to progress in your CrossFit workouts.  Such skills and drills, basic or otherwise, will allow you to develop strength moves and variations in your personal training.  All of these movements are based on form and the progression toward form with strength.  Small moves will bring great rewards – you don’t rush these movements, you LEARN them!


Basic Spotting and Safety: 

  • How to spot others.  It is a hands-on exercise.  Over-spotting. Hands on exercise
  • Self spot using stationary objects or assistance with power bands
  • What to look for when spotting: muscle fatigue, form issues, correction and feedback
  • Spotting is used until the movement and form is achieved
  • Grip – thumb around the bar


  • Spot – various techniques
  • Active Muscles
  • Hollow
  • Core - Tightness
  • Form – Proper form and being tight in the movements
  • What is gymnastics? Striving toward perfection of the forms in CF vs compulsory
  • Static vs. Dynamic Apparatus
  • Stretch

 High Bar/Pull Up Bar Variations

  • Grip – thumb around the bar – Spot – hands ON EXERCISE!
  • Kipping
  • Inversion
  • Dislocates
  • Skin the cat / pull back through to dead hang
  • L-sit raise – Dead hangs
  • L-sit pull ups
  • KTE / Ball Up
  • Muscle up
  • Back Levers
  • Front Lever


  • Safety
  • Support - Spot
  • Inversion
  • Ring position / strap position / arms close to the body
  • False grip
  • Muscle Up progression – training the muscle memory
  • Muscle UP
  • Iron Cross variations/progressions


  • Forward roll – and its importance
  • Spotting – Controlled kick up - Controlled falling
  • Head Stands
  • Handstands – how to lunge and kick up to your spot
  • Body position, hands, hollow body, active shoulders
  • Wall support – kicking up – walking up
  • HSPU – Hand Stand Push Ups
  • Power Bands harness – self spotting technique
  • Press Handstands
  • Pirouettes


  • L-sit and progression
  • Tucked V-sits
  • L-sit into HS
  • Donkey kick
  • Planche
  • Push Ups and the EROM
  • Handstands
  • Press Handstands

Contact Information

  • Please contact with any questions using the "send email" button below.

Payment Instructions

  • The fee for the CrossFit Specialty Course: Gymnastics is $645 (US dollars). Payment can be made via credit card or check. The final balance is due paid in full three weeks prior to the course or your spot will be forfeited. A $250 deposit is necessary to hold your place and payments may be made until three weeks prior to the course start date.

    Credit card payments can be made online during the course registration and the exchange rate is calculated automatically for payments drawn against non-US banks.

    Checks are accepted in US funds ONLY. You must indicate for whom and for what course the payment is to be applied on the check. In addition, complete and send this form with the check, using one of the two following options for sending the form and the check:

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    P.O. Box 29869
    Phoenix, AZ 85038-9869


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