With the Open only days away we have seen how a single rep of a Ring MU, Bar MU, HSPU etc. can be the separator in hundreds of places. Achieving these first reps will be the focus. Over the next few weeks I am going to highlight some basic hiccups we see in movements that […]
Movement Monday: Hidden Fault in Muscle Ups
Welcome back to Movement Monday! This week we are looking at a very strong athlete whose basement positions and execution of the hollow/arch kip are great. However, what we are seeing in this video is a classic case of a single weak link in a (kinetic) chain is resulting in a failed rep. These concepts […]
Movement Monday: Butterfly Progression – Small Circles
Movement Monday is back… on a Monday!! Whoop! Anyways, this one is all about a progression that we have found to be really helpful when people are working towards the butterfly pullup and it’s variations. There are few things in CrossFit that make my skin crawl than a person who performs the flopping fish […]
Movement: June 25 2016
2 min. T-spine foam roll 1 min. e/side lat foam roll A) 4 attempts at Straddle Front Lever from Inversion B) 4 x 10 – Glute ham raises (banded if able) B) 4-6 sets at a steady pace – 10 alt. pistols – 30 ft. HS walk – 5 sttict chinups D) 7 min. of […]
Movement: June 24 2016
15 reverse burpees/candlestick rolls using tight hollow position A) 3 sets – Max reps strict pullups (rest at least 1 min. b/n sets) B) Every 15 sec. until failure or 12 min. – 1 Burpee Bar MU * if you fail less than 4 min. time, rest 2 min. and repeat C) 4 sets of […]
Movement: June 22 2016
4 sets -3 ring CTB pullups -4 inch worms to hollow high plank and back A) 8 min alt. EMOM E- 1 perfect, steady, slow strict MU O- 6 perfect, tight hollow/arch kips on rings B) 10 min. EMOM 3 MU – with towel held b/n feet C) 4 sets of 5 – top of […]
Movement: June 21 2016
Accumulate 3 min. in box shoulder stretch A) 5 attempts 30 ft HS walk – Every 10 ft stop and hold HS for 2 sec.(including start and finish) B) 5 Super sets A1) 10 HS hold on wall shoulder shrugs A2) 10 weighted arch ups A3) 10 weighted situps C) Accumulate 100 Hollow rocks in […]
Movement: June 20 2016
Accumulate 2 min in dead hang from bar A)Every 30 sec. x 10 – Front Lever w/ alternating single leg extended Negative from Inversion w/ :03-:08 sec pause at parellel B) 15 min. Emom – Min 1. 5 Strict CTB pullups – Min. 2 10 Hollow/Arch swings – Min. 3 8 kipping/butterfly CTB pullups 5 […]
Movement: June 18 2016
Warmup: with empty barbell -10 jerk grip OHS -1 min OH hold -10 Jerk grip OHS A) 5 sets – Start ~10 ft. from wall HS walk to wall, without dropping reestablish a hollow inverted position and hold for 10 sec. B) 5 sets max -1 Strict deficiet HSPU as able C) Accumlate 20 Hollow/arch(L)/hollow/arch(R)/hollow […]
Movement: June 17 2016
Warmup: Accumulate 3 min. hanging on bar (pullup grip) *relax and just hang, A) 4 Super Sets, Rest as needed but keep a steady pace -A1) 4 perfect kips directly into Max -1 (do not fail or rip, leave one in the tank) Bar MU -A2) 4 alt. e/l 5 sec. count Eccentric pistol squat […]
May 9, 2016: Movement
Warmup/flexibilty Accumulate 4 min. in dead hang from bar 2 min. foam roll each lat. Strength 16 min. Alt EMOM -E – 12 weighted ring rows (use false grip) -O – 6-10 weighted chin-ups (add one rep from last week) Skill A) 5 sets -2 strict TTB + 2 Bar MU + 2 kip TTB […]
May 6, 2016: Movement
Warmup/flexibilty 4 min. EMOM -5 feet together sqauts + 5 hollow arch swings Rest 1 min 4 min. EMOM -6 alt, pistols + 4 kipping pullups (no butterfly) Strength 14 min. EMOM E- 2 L-sit rope climbs O- 10 weighted parlellet pushup (get as deep as mobility/strength allows) Skill 8 rounds as able -4 alt. […]