Your ability to produce gymnastics density is the most important body weight skill for qualifier workouts.
Simply put: Gymnastics density is your ability to do more work in less time.
Sessions typically take about 45 minutes.
Minimum Qualifications: [If you have these, this program is for you.]
- 2 Ring & 2 Bar Muscle-Ups
- 4 Handstand Push-Ups
- 5 Foot Handstand Walk
- 5 Chest-to-Bar Pull-Ups
- 5 Toes-to-Bar
Frequently Asked Questions
Q: For who is the program designed?
A: This program is designed for CrossFit athletes. The term “athlete” is used loosely in this case: anyone looking to improve performance in CrossFit who trains regularly. This program is meant to improve a specific quality: the ability to complete more reps in less time (Gymnastics Density) of five common CrossFit movements. This program is built for improving Gymnastics Density, not overall fitness. It is not meant to be a well-rounded program, it is intentionally biased to get you the results you need.
Q: Is this program meant to be completed stand alone or with other training?
A: This program is meant to be combined with your other, more general CrossFit training program. Since this program is designed around training “The Big Five” it leaves out everything that does not directly improve performance in this arena. As a CrossFit athlete, you are looking to optimize performance in every facet of your fitness, so you will need to be following a well-balanced program in addition to this one. You can opt to replace three of your workouts every week with this program, or you can choose to treat this program as an add-on.
Q: Should I complete the workouts before or after my normal training?
[For the athlete completing the program in addition to his or her normal training.]
A: Either. Truly it does not matter and adherence and consistency to the program is more important than timing. If both is convenient, complete the section of your training that is more important and valuable to you first, which will likely be this program. If you do this program first, make sure to add a Thermogenic Warm-up (think “Cardio”) before you begin. Five to ten minutes of rowing, biking or ski erg would be best, before you start the workout.
Q: What should I do to warm up or do I just “jump in” to the workout?
[For the athlete completing the program who is using it to replace his or her normal workouts a few days per week. However, he or she continues with their normal training at other days / times during the week.]
A: You will be initiating each workout without already being warmed up. To avoid injury and perform optimally you should add a Thermogenic Warm-up (think “Cardio”) before you begin. Five to ten minutes of rowing, biking or ski erg would be best, before you start your movement prep.
Q: What happens if my other workouts involve gymnastics as well? Must the workouts be completed in the order shown within a given week?
[For the athlete completing CrossFit affiliate classes who can rearrange their weekly training schedule.]
A: The three days of the program can be executed as you see fit as you assess the demands of your normal workouts for a given week. For example, if your scheduled workout or class has Pull-ups on Friday don’t do the Chest-to-Bar workout on that day. Furthermore, it would not be ideal for recovery to do that workout the day before or after either. Rather, it would be best to do your typical Friday workout with your Wednesday workout, so you end up doing HSW and HSPU on that day. It is easiest to plan if you have an experienced coach you trust. Ideally, these workouts are spread throughout your training week on a regularly occurring basis. Two good examples are Monday, Wednesday, Friday (or) Tuesday, Thursday, Saturday. Overall, find a schedule that works for
you, which accounts for proper recovery and avoids overuse injuries.
Q: What amount of improvement can I expect in “The Big Five” from this program?
A: It depends on the person and the movement. Let’s take muscle-ups for example. For beginners, it is unsurprising
for athletes to add 2-3 Muscle-Ups in a max set (which might be 100% improvement or more in some cases).
On the other hand, an athlete with 20 or more Muscle-Ups should not expect 100% improvement due to the rule of
diminishing returns. This athlete should also be happy with 2-3 rep improvement, even though it would be a modest
Also, it will be different for each movement too based on the amount of skill development you have had in a specific
area. For example, an athletic beginner to Handstand Walks could easily improve max distance by 500 percent over
the twelve weeks. This could be from the simple fact that they practiced Handstand Walks for the first time
consistently. This same person should not expect an equal improvement in C2B.
Frankly, it’s hard to tell how much you will improve, but it is extremely likely that you will.