New Gymnastics Standards at CFS
At CrossFit Syracuse, we are implementing some gymnastics standards when it comes to swinging on the rig or rings during a WOD.
Rule one is as follows.
To use the gymnastics swing on the rig during a workout, without the assistance of a band, an athlete must also be able to complete two consecutive strict pull-ups.
Rule two is as follow.
To perform band-assisted kipping pull-ups during a workout, an athlete must also be able to complete 5 consecutive strict pull-ups with said band.
These rules are going to be a little change for some CFS athletes. For example, if you have been doing T2B in workouts but you currently don’t have 2 strict pull-ups, then you will need to scale T2B to another movement that does not involve a gymnastics swing. The swing without the strength is what we are avoiding. Typical CFS advice is to replace T2B with a difficult floor based hip flexion movement plus a difficult pulling movement. Each CFS coach will scale T2B however they see fit so expect slightly different options and advice from WOD to WOD and Coach to Coach.
Remember, it’s the swing on the rig that we cannot have without the strength to back it up. We believe injuries associated with swinging without strength can be gradual in development and likely in the long-term. Just like knees collapsed in the squat or back rounded in the deadlift, it might not hurt today or tomorrow but if you swing without strength long enough, your shoulder is likely to hurt eventually. Lets not let that happen. The good news is, we can all build more pull-up strength together and with enough hard work, we can all achieve these standards.
Durability
Hollow Rock
3 min AMRAP
Skill/Strength
Dead Hang on the Pull-Ups Bar – Pronated Grip Only
4 Min AMRAP
WOD
7 Rounds For Time
10 Jumping Chest to Bar Pull-Ups (Rx+ 10 Strict Pull-ups)
5 Sets of 1 Power Clean + 2 Alternating Lunges + 1 Shoulder to Overhead (135/95) Rx+ 155/105
Scores from Sunday
