Trust Jeff Tucker of GSX Athletics to serve up a challenging gymnastics movement like it’s a shot of Irish whiskey.
At a Gymnastics Cert held Aug. 29-30, 2009, at Elite 400/CrossFit Northern Ireland, Tucker uses John Brown (CrossFit Agoge) and Michelle Benedict (CrossFit Fort Bragg) to demonstrate several ways to scale the iron cross while you build up the strength needed to complete the full movement.
By reaching through the straps and grabbing the rings from the outside, athletes can create some leverage to assist them as they move from the support position to the first, second and third positions. With a spotter’s assistance, aspiring CrossFit gymnasts can work through the progressions until they’re ready to tackle the full movement, which is an impressive feat of strength that’s also good at a party.
“Hold my pint and look at this shit,” Tucker says.
Tucker was head coach and director of Texas Christian University’s gymnastics/cheerleading programs from 2001 to 2006 and now conducts CrossFit’s Gymnastics Certifications.
Additional reading: Scaling up CrossFit Workouts With Rings by Tyler Hass, published May 1, 2008.