Location: CrossFit Digbeth
Cost: £90, students/nurses: £67.
12pm – Warm-up and pullovers
We will start our day with the versatile pullover and its skill-specific drills will provide us with plenty of moves to warm up with. An energetic and powerful start to the workshop will cover one of the most sought after skills that allows a new calisthenics athlete to ‘unlock’ the high bar. Once you have access to the highest bars in the gym, you will be able to do dips, work on your elbow levers and build up your strength and courage to one day do shoulderstands and handstands at a height.
1pm – STC & German hang
From the pullover, we continue on to STC (skin-the-cat) since these two moves are so alike; it’s easier to use the cues and teachings of one skill to pick up the other. While pullovers can only be done on the bar, STC is accessible both on the bar and gymnastic rings. And where we have STC, we also have the German hang as these two go hand-in-hand. As everything in calisthenics is connected, these skills will prepare us for the second half of the workshop where we cover the big levers.
2pm – Dragon flag
To complete the preparatory first round of skills that are all challenging moves in their own right, we will also cover the dragon flag to really nail the core control needed for front and back levers and many other statics in calisthenics. This skill gives the most ‘bang for your buck’ as you are able to increase time under tension in an accessible yet transferable hold and to also perform reps & sets with resistance bands.
2:30-3pm – LUNCH BREAK
3pm – Human flag
One of the most desired calisthenics skills is actually be much easier to work towards than you might think! We will cover Copenhagen plank, angle flags and actual holds on the ladder wall. We will cover tuck holds and the vertical flag plus half tuck and bent knee flags to give you plenty of knowledge and variety to practise your skills with confidence later.
4pm – Back lever & front lever
After the break, it’s time to step up the intensity by moving on to the two big levers. For back lever, we will cover different grips on bar and rings for the most comfortable and safe hold for you based on your shoulder mobility. You will also learn the controlled entry into back lever in the form of STC as previously practised. For both front and back lever, we will cover all stages from tuck to full lever with resistance bands and buddy work. You will get plenty of time to practise both skills with some fun combo drills added in to help you build up strength for both skills in half the time.
5pm – finish
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