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NEWS

Tuesday, July 18, 2017

By dennis | In Classes | on July 17, 2017

CrossFit

Gymnastics

Bar Muscle Ups
Beginner (cannot perform unassisted pullups):
3 rounds of 30sec on/30sec off of hollow rocks (scaled back to lower work/rest ratio if needed)
5 rounds of 8-10 banded hollow swings
AMRAP 3
1-2-3-4-5-etc
Unbroken strict banded pullups (cannot switch band)

Intermediate:
3 rounds of 5 hollow swings with straight arms trying to increase elevation on each rep
7 rounds of 3 banded straight arm hollow swings – goal is to reach eye level to bar

Then practice singles of banded bar muscle ups

| BMU DRILL | —————————— ▪️Today we focus on the #barmuscleup (tomorrow glide kip 🙌🏼) ▪️The BMU starts with the arch (that's a major difference of the two skills) —————————— ▪️I slowed down the video so you can see how I hit 3 positions 1) arch 2) a slight pike (smal@bend at hips – toes slightly up) 3) a TIGHT open hollow – squeeze your butt while pulling down on bar w straight arms —————————— ▪️This drill will teach muscle memory and timing of the skill. You also need strength in your lats & core to have an effective kip & "pull down" —————————— 🔺Do not rush through each position – most people forget to hit these positions bc they are too anxious to get to top of rig (hence chicken wings 😬) 🔺Need more strength? Click my bio link and train w me & @thebarbellphysio w some great "prehab" strength/mobility building —————————— #cfgoach #cfgymnastics #crossfit #mastersathletes #crossfitgames #crossfitgirls #crossfittraining

A post shared by pamelagnon (@pamelagnon) on

Advanced:
With a partner
AMRAP 6
Partner 1: Bike 3 Cal, 1 Bar MU
Partner 2: Bike 3 Cal, 1 Bar MU
Partner 1: Bike 6 Cal, 2 Bar MU
Partner 2: Bike 6 Cal, 2 Bar MU
9+3 each, 12+4 each, etc

WOD

CrossFit.com 170618
3 rounds for time of:
30 kettlebell swings, 1.5 pood
20 triple-unders
Run 400 meters

Beginner: 21 KBS 35/18; 60 single unders and then 5 double under attempts
Intermediate: 44/26; 20 Double Unders
Advanced: Rx; 40 Double Unders
Competitor: Rx

QuickFit

5 RFT
Bike 10/7 Cal (Adv 15/10)
15 Russian KB Swings
10 Medicine Ball Sit-ups (Adv GHDSU)
5 Burpees



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