Workout Description

Why This Workout Is Easy

This is a skill development session focused on gymnastics progression with built-in spotting and rest between rounds. The volume is extremely low (only 9 total bar contacts), movements progress gradually from basic swings to single glide kips, and there's no time pressure or fatigue accumulation. Most average CrossFitters can attempt these movements with proper spotting, making this an accessible skill-building workout rather than a conditioning challenge.

Benchmark Times for GLIDE KIP DRILLS

• Elite: <8:00
• Advanced: 10:00-12:00
• Intermediate: 14:00-16:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Flexibility (7/10): High shoulder and thoracic mobility requirements for proper swing mechanics and glide kip positioning.
• Strength (6/10): Significant relative strength demands for supporting bodyweight during gymnastics swings and executing glide kip movement.
• Power (4/10): Moderate explosive hip extension and shoulder coordination needed for glide kip execution and swing transitions.
• Stamina (3/10): Moderate upper body muscular endurance required for repeated hanging and swinging movements on the bar.
• Endurance (2/10): Low cardiovascular demand due to short duration and frequent rest periods between skill practice attempts.
• Speed (1/10): Skill-focused session with emphasis on technique refinement rather than fast movement cycling or transitions.

Benchmark Notes

This is a gymnastics skill progression workout focused on developing the glide kip movement on the high bar. The workout consists of three distinct phases: 3 rounds of basic gymnastics swings with spotter assistance, 3 rounds of gymnastics swings plus basket swings, and 3 rounds of gymnastics swings plus glide kip attempts. Since this is scored as 'Other/Text' and involves skill development rather than speed, I'm treating this as a time-based workout where athletes work through the progressions at their own pace with proper form and safety. Each gymnastics swing takes approximately 3-5 seconds including setup and recovery, with basket swings requiring 4-6 seconds due to the more complex movement pattern. The glide kip is the most challenging element, requiring 8-15 seconds per attempt depending on skill level, with beginners needing multiple attempts and rest between efforts. For the first phase (3 rounds of 3 swings), I estimate 45-90 seconds per round including transitions and spotter communication. The second phase (3 rounds of swings + basket swings) requires 60-120 seconds per round due to the added complexity. The final phase (3 rounds of swings + glide kip) is the most time-consuming, requiring 90-180 seconds per round as athletes work on the technical skill with proper progression. Total estimated times: Elite gymnasts with strong kip skills: 8-10 minutes, Intermediate athletes learning the movement: 12-16 minutes, Beginners working on basic progressions: 20-30 minutes. Since there's no direct CrossFit benchmark for gymnastics skill work, I based these estimates on typical gymnastics skill session durations and the learning curve for complex bar movements. Final targets - L10: 8:00, L5: 16:00, L1: 30:00.

Modality Profile

All three movements (Gymnastics Swing, Basket Swing, Glide Kip) are bodyweight gymnastics skills performed on gymnastics apparatus, making this 100% Gymnastics modality.