GFIT Zone

Here are instructional videos published for Potomac CrossFit’s new GFIT warm-up.  Massive respect to the PCF coaches and staff that participated and helped compile the footage.  We look forward to working together to implement more GFIT-based training to push your workouts to the next level.  Don’t forget to download the Level 1 Workout Checklist that accompanies the videos in the Resources section!

Strength Movements and Holds (2 exercises per session)

1) Tucked L-sit: Support and Hanging

Reinforce

• Blocks positioned slightly wider than shoulder width apart (measure using length of forearm to finger tips plus 2 additional finger widths)
• Shoulders and chest open
• Inside of elbows facing outward (This is a trick gymnasts are taught so your arms do not buckle; coaches who attended workshop can demonstrate)
• Knees to chest (not chest to knees)
• Keep hips in front of hands

Correct these errors

• Closed chest and shoulders
• Bent arms
• Bringing shoulders to knees

2) Support Shrugs & 3) Upper Arm Shrugs

Reinforce (Shoulder Shrugs)

• Shoulders and chest open
• Inside of elbows should facing outward
• Keep torso straight
• Legs kept either in front or in back of body

Reinforce (Upper Arm Shrugs)

• Shoulders and chest open
• Elbows kept in line with shoulders
• Bring knees to chest

Correct these errors (Shoulder Shrugs)

• Close chest and shoulders
• Bent arms

Correct these errors (Upper Arm Shrugs)

• Closed chest and shoulders
• Elbows positioned in front/back of shoulders

4) Shoulder Stand (6 secs)

Reinforce

• Find stable positioning
• Control kick-up to 45° (half way between vertical and horizontal)
• Have partner spot so as not to kick past vertical position
• Keep head in natural/neutral position – do not force head out

Correct these errors

• Do not allow hips to go over shoulders while in vertical position (you fall, the hard way)
• Strain your neck
• Kick your partner kicking up to 45°

5) Lunge, Kick-up, Lunge  (45 degrees)

Reinforce

• Show lunge position
• Control kick-up to 45° (half way between vertical and horizontal)
• Return to lunge position
• Keep head in neutral position

Correct these errors

• Do not allow hips to go over shoulders while in vertical position (you fall, the hard way, again)
• Strain your neck
• Kick your partner kicking up to 45°

6) Pull-up: 2 Second Hold at Top

Reinforce

• No swinging/kip action
• Hold bar mid-chest for 2 seconds
• Control descent
• Use partner as a spotter

Correct these errors

• Swing

7) Heel Lift Resistance

Reinforce

• Hold on to stable object with hands
• Keep knees and feet together and straight

Correct these errors

• Bent knees

8 ) Glute-Ham Push Ups

Reinforce

• Keep torso straight
• Be smart about the amount of strain during this exercise, scale by dropping slightly faster and pushing more with your arms on the way back up

Correct these errors

• Bent/angled hips

Basic Gymnastics Skill Development (1 exercises per session)

1) Forward Roll

Reinforce

• Place hands on ground FIRST
• Keep chin in
• Control forward roll
• Top of back should touch ground first (past your hands)
• To stand up, wait until shoulders are positioned over knees

Correct these errors

• Back of head should NOT hit the floor
• Do not stand up too quickly

2) Jump-Off Box, Stick Position

Reinforce

• Control stuck landing
• Utilize position to absorb shock

Correct these errors

• Do not land on heels

3) 4-Way box jumps  (Don’t eat it)

(See video)

4) Candlestick roll up to stand  (No hands)

Reinforce

• Body positioned vertical, feet toward ceiling
• Use arms on the ground to stabilize candlestick position (arms parallel)

Correct these errors

• Bent knees
• Using hands to support lower back

5) Circle Walk Around

Reinforce

• Divide circle into 4 sections/positions (at each 90° angle)
• Keep weight on top of your shoulders (centered); hand positioned underneath shoulder
• Keep hips pushed-out and maintain extended position at every held position (0°, 90°, 180°, 270°)

Correct these errors

• Bend at hips/hips angled behind shoulders at (90° and 270° angles)
• Bent arms
• Limp body positioning

Flexibility (1 exercises per session)

1) Straddle Position

Reinforce

• Keep lower back and torso straight

Correct these errors

• Rounded/hunched back

2) Pike Position

Reinforce

• Keep lower back and torso straight

Correct these errors

• Rounded/hunched back

3) Bridge (Straight arms)

Reinforce

• Straight arms
• Open shoulder angle
• Place chin toward chest while in bridge position (not head back)

Correct these errors

• Bent arms
• Head back while in bridge position

4) Seated shoulder stretch

Correct these errors

• Minimize pressure on elbow joins

5) Reverse plank position

(See video)

6) Inlocate shoulders to skin the cat

(See video)