#049: Build Your Gymnastics Density Capacity

(aka. Pace is relative to duration.)
• 250m, 1k Row, 2k Row, 5k, 10k – each has a unique pace / work rate based on maximizing your average power across that volume of work

(2) Density is pattern specific.

• RMU, CTB, sHSPU & GHD all have different maximal sustainable densities

(3) Chunking and volume determine your break strategy.

• Break Strategy is how you attack a chunk of work.

(4) The higher the interference the lower the density.

• 3 RFT: 400m Run & 20 sHSPU vs. 3 RFT: 400m Ski & 20 sHSPU

(5) The more fatigue the more technical breakdown.

• Compensation patterns arise with either high muscular or high systemic fatigue

• The athlete can’t be as fluid & refined in the movement, resulting in more sloppy reps & less total work.

Part II: Troubleshooting Gymnastics Density

How is it tested in the sport?

What is functional volume?
What can open vs. quarterfinal vs. semifinal vs. games athletes hold for density?
What movement pairing are most commonly tested?
1. MU & SN
2. Thr & CTB

How do you assess an athlete’s ability for it?

Leaderboard Data Collection
Athlete Self-Assessment
Background / Athletic History
Individual Anthropometrics
Bodyweight & Body Fat %

Are you an advanced CrossFit athlete who is serious about building your gymnastics capacity?

Put an end to cherry picking workouts and guesswork in your training.

This program is designed with the sole purpose of getting you better at producing dense work the way gymnastics are tested in the sport of fitness.

Are you ready?

Let’s Do It.

Part III: Building Gymnastics Density

The ZOAR Fitness Model of Gymnastics Development

*this is not a linear progression
*you don’t stop training step 1 when you move to step 2
*you don’t completely neglect step 4 while training step 1

Step 1: Strict Strength & Muscular Endurance

Spectrum Approach – ends to middle
Having Strict Pulling & Pressing Abilities allows for better expression of dynamic contractions
Minimizes Joint Wear & Tear + Injury Risk
Off-Seasons & Deloads will Emphasize this

Step 2: Volume Build & Pattern Refinement

Goal is to end this build slightly above the functional volume
Functional volume is dependent on the gender / age group of the athlete, the competition you are prepping for, and the ability level of the athlete
Building tissue tolerance
Low or unfatigued Skill Practice
Lower densities, lower chunking, lower fatigue

Step 3: Interference, Density, Chunking, Fatigue

Pick one or two to progress, not all four
The goal is to progressively build the quality of the athlete in which they are most limited
Balance structure & variety (#033)
- Novice & intermediate athletes – more structure
- Advanced athletes – more variety
- Elite athletes – more structure

Step 4: Sport

MetCons structured like the testing body of the sport, executed at a high effort and a focus on eliciting the best score or time. (performance oriented)

Gymnastics Density for The Big Five

• Less Variety
• More Structure
• The Big Five: MUs, HSPU, HSW, CTB, TTB
• Designed for a Quarterfinals Level Athlete

Gymnastics Density University

• Less Structure
• More Variety
• The Big Five + Rope Climb, GHD, Wall Walks, etc.
• learn how to pace CrossFit workouts that have dense gymnastics components by feel
• Designed for a Semifinals Level Athlete

Part IV: Sample Training Sessions

Interference Sessions

Interference Sample 1
(Gymnastic Density University)

Ski 1k @ Easy Pace
…
AMRAP 6:00
-1 LLRC
-25ft HSW
…
Ski 1k @ Easy Pace
…
AMRAP 6:00
-3 RC
-6 HSPU; 3.5/2″ Deficit
…
Ski 1k @ Easy Pace

Interference Sample 2
(The Name Game)

“Mary Me”
AMRAP 15:00
-5 sHSPU
-8 Pistols
-13 Toes-to-Bar

Density Sessions

Density Sample 1
(Gymnastics Density University)

[At 0:00] For Time: 15 kHSPU; 6/4″ Deficit
[At 4:00] For Time: 20 sHSPU
[At 8:00] For Time: 25 kHSPU
+
For Time: 60 GHD (6min Cap)
-OTM(+0:00): 25ft HSW
(Rest 4:00)
For Time: 150ft HSW (6min Cap)
-OTM(+0:00): 8 GHD
+
Ski 3k @ Nasal Cap

Density Sample 2
(Gymnastics Density University)

2 Sets:
3 Rounds for Time
-4 BMU
-8 Cal Row
(R3M)
3 Rounds for Time
-2 Rope Climb 15ft
-15 GHD
(R3M)