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Gymnastics Certification with Jeff Tucker from
CrossFit GSX

 

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The point of this certification is to educate you in basic gymnastic movements which in turn will allow you to progress in your CrossFit workouts.  Such skills and drills, basic or otherwise, will allow you to develop strength moves and variations in your personal training.  All of these movements are based on form and the progression toward form with strength.  Small moves will bring great rewards – you don’t rush these movements, you LEARN them!

 

Basic Spotting and Safety: 

  • SAFETY - TRUST - CONFIDENCE
  • How to spot others.  It is a hands-on exercise.  Over-spotting.
  • Self spot using stationary objects or assistance with power bands
  • What to look for when spotting: muscle fatigue, form issues, correction and feedback
  • SAFETY – ALWAYS SAFETY –
  • Spotting is used until the movement and form is achieved

Terminology:

  • Spot – various techniques
  • Active Muscles
  • Hollow
  • Core - Tightness
  • Form – Proper form and being tight in the movements
  • Striving toward perfection of the forms
  • Static vs. Dynamic Apparatus

High Bar/Pull Up Bar Variations

  • Grip
  • Stretch
  • Kipping
  • Inversion
  • Dislocates
  • Skin the cat / pull back through to dead hang
  • L-sit raise – Dead hangs
  • L-sit pull ups
  • KTE / Ball Up
  • Muscle up
  • Back Levers
  • Front Lever

Rings

  • Safety
  • Support
  • Inversion
  • Ring position / strap position / arms close to the body
  • False grip
  • Muscle Up progression – training the muscle memory
  • Muscle UP
  • Iron Cross variations/progressions

 

Handstands

  • Forward roll – and its importance
  • Spotting – Controlled kick up - Controlled falling
  • Head Stands
  • Handstands – how to lunge and kick up to your spot
  • Body position, hands, hollow body, active shoulders
  • Wall support – kicking up – walking up
  • HSPU – Hand Stand Push Ups
  • Power Bands harness – self spotting technique
  • Press Handstands
  • Pirouettes

Paralettes

  • L-sit and progression
  • Tucked V-sits
  • L-sit into HS
  • Donkey kick
  • Plange
  • Push Ups and the EROM
  • Handstands
  • HSPU – EROM
  • Press Handstands

A bit about Jeff Tucker:

CEO of CrossFit GSX, Ft Worth Texas, Instructor for - Gymnastics, Tumbling, CrossFit at GSX

Competitive Gymnast for many years

Gymnastic Coach for two decades and counting, for teams and individual instruction

Retired Fireman, Arson / Bomb Investigator, Police Officer, from Ft Worth TX for 20 years

Director of Texas Christian Uiversity Gymnastic/Cheerleading Instrucion from 2001 - 2006

Academic Athletic Advisor for Texas Christian University

Holds degrees in Philosophy and History

Guest Lecturer