Tuesday 12/28/21

Gymnastics Focus Continues

We have been focusing on the breakdown of complex gymnastics movements on Tuesdays, and our drill work continues this week.Choose the category you fall under and only watch the videos for that focus.

• Level One
• For those that DO NOT have strict pull-ups, or want to get stronger at strict pull-ups.
• Level Two
• For those that HAVE a strict or multiple strict pull-ups, but are lacking good kipping technique. This will help improve your kip, and kip strength, allowing you to string more reps together. Remember, strict before kipping is ALWAYS recommended. However, there are a few that fall in the gray area here and should consult with a coach if in question.
• Level Three
• HAVE strict Pull-Ups. HAVE Chest to Bar Pull-Ups. Can do at least 10 Kipping Pull-Ups unbroken

The Board

The Mobility

Snow Angel (Foam Roll)

The Warm-Up

• Powell Raise
• Scapular Pull-Ups

Level One/Two

• Ring Rows
• Tap Swings with Rag

Level Three

• Low Bar Scap Pins
• Tap Swings & Tap Swing Pulls

Level One

• Active Hang
• Power Snatch
• Low Bar Assist Pull-Up
• Scap Pull-Up + Half Pull

Level Two

• Active Hang
• Low Bar Scap Pins
• Power Snatch
• Kip Pull-Up + Hover + Push Away

Level Three

• Jump to Hollow BMU
• Low Bar Elv. Box Transitions
• Banded or Bar Muscle Ups

The Met-Con

It is time we start to prep for the CrossFit Open coming this February.CrossFit Open WOD 14.1 (the first WOD of the 2014 CrossFit Open)As Many Reps as Possible in 10:00 of:

• Double Under Tips
• Power Snatch

The Finisher

• Shrugs (w/ DB)
• Oblique Crunch