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SKILLS

CrossFit 5000 – CrossFit Skills

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Gymnastics

Handstand Hold Position test (stomach to wall) 1-2 Sets

The test is to see how long you can stay active with a straight body position

If you’re not shrugging up and pushing into the floor with a tight straight body, end the test

Gymnastics

Ball Up with Tempo Descent Test 2-3 Attempts

The test is to see how slow you can descend

The test starts from toe touching the bar position and ends with a straight body

No pausing during the descent

Arms must remain locked out

Gymnastics

Test for improvement

Pike Stretch

30 sec x 2

Gymnastics

1-2 attempts for max quality hold

L-Sit Holds

Hip angle cannot drop below 90 degrees

Knees/elbows locked out

Shoes off – point your toes!