Location: CrossFit Ancoats Manchester, M12 6AE
Price for workshop: £90 (discounts and payment plans available)
12:30pm – Introduction, warm-up and handstands
We will cover: core and shoulder warmup for the whole session. Handstand practice with and without wall, drills involving gymnastics rings, plyo boxes etc. Safe falling practice for confidence.
1:15pm – Shoulderstands and elbow levers on parallettes
We will cover: Single and double elbow lever, shoulder stands; shoulderstand into elbow lever, L-sit to shoulderstand; safe falling practice.
2pm – human flag practice
We will cover: How to climb up/kick up into position. All stages from inverted tuck to the full human flag (incl half tuck, vertical flag, chamber hold, bent knee flag).
2:45-3:15pm – LUNCH BREAK
3:15pm – ring muscle-up & bar muscle-up
Ring muscle-up: false grip, deep dips and high ring pull-ups with resistance bands, also L-sit dips & pull-ups plus full ring muscle-up transition work.
Bar muscle-up: false grip and half false grip; high pulls and bar muscle-ups with resistance bands plus bar dips.
4pm – STC (skin-the-cat), back lever, front lever
We will cover: Different grips (x4) on bar and rings for the most comfortable and safe hold for you based on your shoulder mobility, controlled entry into back lever in the form of STC; all stages from tuck to full lever with resistance bands.
4:45pm – Skill specific core work with sliders
We will cover: A variety of prone plank-based slider exercises for you to later practise on your own to improve your core control (eg inverted hollow holds, hollow rocks, inverted planks, slide-outs, hip compression with sliders etc) and to assist you in your training for the statics and explosive drills you will have learned.
5:30pm – finish
Are you ready for a day of calisthenics fun? BOOK HERE now for the early bird price!
Still have a few questions or do you need a payment plan? Contact me by clicking here.