How to Do CrossFit Gymnastic Moves

CrossFit is a hybrid workout approach that borrows strength, power and endurance style exercises from many different fitness disciplines. One of CrossFit's favorite sports is gymnastics since gymnasts are some of the best trained, most flexible and strongest athletes in the world. Read on to learn how to do CrossFit's gymnastics moves.

Instructions

Difficulty: Moderately Challenging

1. Start with the kipping pull-up, which is one of the classic CrossFit moves. Allow your hips to swing forward as you pull up. Drop down in a fast motion in which your hips fall back (away from the bar) and your feet kick out forward.
2. Do ring dips in a gymnastics style by jumping up to hanging rings and pushing yourself up so that your arms are locked straight. Lower yourself down into a dip position and push back up to do one repetition of CrossFit's much loved gymnastics move.
3. Jump up to a pull-up bar to do a muscle-up by pulling up as quickly as you can. At the top of the pull-up move your hands forward on the bar and lean towards the bar so you don't push yourself away from it. Move from a pull to a push position so you leverage yourself over the bar and into an arms-locked position on top of the bar.
4. To do the planche, one of CrossFit's ultimate gymnastics moves, start by placing your hands in pushup position near to your hips. Extend your legs behind you or, for an easier configuration, go in a tucked position that brings your knees to your elbows. Hold the planche with as solid a form as you can.