01.27.2017

CrossFit Silos – CrossFit

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Skill / Technique Work

Superset Scap Pullups with Skin the Cat both detailed below

Scap Pullups (3×3-5)

This is a great drill for lat activation.

Scap Pullup video demo: https://www.youtube.com/watch?v=sfTsgt-a63c
This movement is simple, but can make or break a pull-up. Establishing the position to pull your scapulae back and down will cut down on the range of motion of your pull-up by elevating your chin and clavicle closer to the bar. You will notice a significant improvement in your pull-up speed if you can maintain this position throughout.

Here’s how to do it:

1. Hang from the bar with hands underneath or just outside of your shoulders.

2. Establish your hollow body position while hanging from the bar.

3. Pull your scapulae down and back – which will result in a slight elevation of your clavicle and chin.

4. Hold this hollow body position with your scapulae down and back for 10 seconds. This is the position we will strive to maintain throughout your pull-ups.

Skin the Cat 4 x 4-5 (No Measure)

The Skin the Cat is a fundamental movement to develop shoulder strength at full range of motion. By hanging using the rings and rotating the entire body through, this movement takes your through from full shoulder flexion to extension – where you can then hang out for a stretch.

Video Demos:

Beginner: http://gymnasticswod.com/content/skin-cat-progression-pt1

Advanced:

http://gymnasticswod.com/content/skin-cat

Modify to Roll to Inverted Hang:

http://gymnasticswod.com/content/roll-inverted-hang
Bonus explanation: http://gymnasticswod.com/content/skin-cat-progression-pt2

Puffy Nipples (Time)

4RFT:

-20 squats at ~60% 1rm

-400m run

No racks allowed

Metcon

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