Otherwave Velox

Gymnastics for CrossFit

Master bodyweight movements that transform your CrossFit performance through systematic skill development

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Your Learning Pathway

1

Foundation Phase

  • Basic hollow body holds
  • Support positions on rings
  • Wall handstand progressions
  • Strict pull-up development
  • Core stability patterns
2

Skill Integration

  • Ring dip progressions
  • Freestanding handstand work
  • Kipping pull-up mechanics
  • Muscle-up transitions
  • Dynamic movement linking
3

Performance Phase

  • Consistent ring muscle-ups
  • Handstand push-ups
  • Complex movement chains
  • Competition preparation
  • Advanced progressions

Module Structure

1

Movement Foundations

Duration: 6 weeks

  • Establish proper hollow body mechanics
  • Develop ring support strength
  • Build handstand wall progressions
  • Master strict pulling patterns
2

Strength Development

Duration: 8 weeks

  • Progress ring dip variations
  • Advance handstand hold times
  • Introduce kipping mechanics
  • Develop false grip strength
3

Skill Acquisition

Duration: 10 weeks

  • Execute muscle-up transitions
  • Perform freestanding handstands
  • Chain complex movements
  • Apply skills in WOD context
4

Performance Mastery

Duration: 6 weeks

  • Refine movement efficiency
  • Develop advanced variations
  • Competition-level consistency
  • Program personal training plans

Assessment Methods

We evaluate progress through practical demonstration and measurable benchmarks rather than traditional testing.

Movement Analysis

Video assessment of technique with detailed feedback on form and progression areas

Benchmark Testing

Quarterly skill checks measuring hold times, repetition counts, and movement quality

Progress Tracking

Continuous monitoring through training logs and weekly skill demonstrations