Strength. Control. Skills.
Handstands, pull-ups, toes-to-bar or muscle-ups don’t come from simply doing as many attempts as possible. You need stable positions, specific strength, a good sense of movement and progressions that match your current level.
In our Gymnastics classes in Düsseldorf-Pempelfort you work specifically on the gymnastic movements that play an important role in CrossFit – without a WOD, but with structured programming, direct feedback and enough time for technical development.
Skills are built step by step
In a regular CrossFit class, gymnastics is one of several possible training areas. In the Gymnastics class, the entire session is dedicated to developing your gymnastic skills.
You don’t just train the finished movement. We break complex skills down into their components and work specifically on the prerequisites you’re still missing: body tension and stable base positions, pulling and pushing strength, shoulder control, mobility and active range of motion, balance and body awareness, rhythm and coordination, as well as controlled movement transitions.
That turns a skill which at first seems out of reach into a series of clear, trainable steps.
These are the skills we train
Handstand
Stable upside downDepending on your level, you work on the right position, on getting up and down safely, and on strength and balance: handstand holds, handstand push-ups, handstand walks, wall walks and specific shoulder and core strength.
Pull-ups and hanging skills
Strength and control in the hangA stable hanging position and controlled shoulder work form the basis for many movements on the bar: strict pull-ups, kipping pull-ups, toes-to-bar, knees-to-elbows and controlled swing and rhythm drills.
Muscle-ups and dips
From the pull to the supportFor the muscle-up, pulling strength, timing, the transition and a stable support position all have to work together: ring dips, ring muscle-ups, bar muscle-ups, transition drills and pulling and support progressions.
Good to knowWhich skills are the focus depends on the current training block. Not all movements are trained in every class at the same time. Our training blocks always run over 6–8 weeks and build skills up step by step.
From position to the full skill
Our gymnastics programming follows the methodology of The Gymnastics Course. We plan complete training cycles in which individual skills and their prerequisites are built up systematically over several weeks.
It’s not about touching on as many different skills as possible each week. Instead, we work with clear priorities and a progression you can follow.
Understand the positions
You get to know the basic body positions that are decisive for the respective skill.
Develop specific strength
Pulling strength, pushing strength, core tension and shoulder control are built up to match the training goal.
Train progressions
You work on a variation that matches your current level and prepares you specifically for the next step.
Consolidate the movement
Over several weeks you develop more control, a greater range of motion, additional repetitions or a more demanding variation.
Where to find the programWe publish the current weekly program in RESAWOD and in Beyond the Whiteboard, or BTWB for short. That way you can see which focus is coming up before the class and follow the development within the training cycle. More about the TGC methodology
Not just demonstrating, but teaching
Almost all of the coaches who lead our Gymnastics classes have completed The Gymnastics Course Level 1.
Among other things, this additional qualification covers fundamental gymnastic positions, movement assessment, methodical progressions and teaching gymnastic skills in a CrossFit context.
For your training that means: your coach doesn’t just see whether a movement works. They can assess which position, strength component or phase of the movement you should sensibly keep working on. More about the TGC Level 1
How a Gymnastics class works
Briefing on the training focus
The coach explains which skill or physical prerequisite is the focus and how the session fits into the current training cycle.
Specific warm-up
Mobilisation and activation prepare the shoulders, wrists, core or hips for the planned movements.
Strength and positions
You work on the physical foundations you need for the respective skill.
Technical progression
The coach shows different stages of development. You train the variation that matches your current level.
Controlled volume
To finish, you consolidate the movement with technically clean repetitions or a suitable combination of strength and skill.
No WODThere’s no classic CrossFit WOD in the Gymnastics class. The entire session is dedicated to technical development within the current training cycle.
You start at your current level.
The Gymnastics class is suitable for a range of experience levels. Here you can:
You work step by step on the skills you need to keep making progress.
Twice a week
Good to knowYou’ll find the current programming and any changes in RESAWOD and BTWB.
Good to know
Do I already need to be able to do pull-ups or a handstand?▾
No. The classes work with different progressions. You can train both the physical fundamentals and the full skill.
Can I take part if I’ve only just started CrossFit?▾
Yes. The coach chooses a suitable variation with you. Especially for beginners, the extra time for positions and basic strength can be helpful.
Is there a workout at the end?▾
No. The Gymnastics class is a technique and strength class. There’s no classic CrossFit WOD.
Do we train the same skills every week?▾
The focus areas follow complete training cycles. This lets you work on particular positions, strength components and movements over several weeks.
Where can I see the current program?▾
We publish the weekly program in RESAWOD and in Beyond the Whiteboard.
Does the Gymnastics class replace a regular CrossFit class?▾
It complements the well-rounded CrossFit training. In the Gymnastics class you focus specifically on a single area.
Start with the fundamentals
Whether it’s your first pull-up, a stable handstand or a more efficient muscle-up: we’ll find the progression that’s right for you to work on.