06.07.2017

CrossFit Silos – CrossFit

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Gymnasty 3: Snap to Hollow-Transition, Arch Hollow Pull to Hip + (No Measure)

Today we are warming up with 4 muscle up drills for those of you doing muscle ups today. If you don’t have a strict muscle-up then please don’t attempt kipping MU- but please work these drills 💪🏼

▪️Each drill builds on another.

▪️The snap to hollow on floor is like the arch/hollow swing on rings

▪️the snap to “transition” will help you lead with your pull and chest in the pull to hip.

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🔺Do NOT sacrifice form & misguide getting hips to rings as a big arch so hips come close to rings. The pull to hip is lead by a strong pull and tight hollow🔺

Movement Demos Here: https://www.facebook.com/crossfit.gymnastics.coach.tucker/videos/vb.282962938470/10154821030328471/?type=3

Warm-up

Weekly Reminders!

Pick Metcon 1 or Metcon 2 for the WOD- not both!

Metcon 1

AMRAP 9: Pull-Push-Pull (AMRAP – Rounds and Reps)

AMRAP 9

3 Unbroken Sumo Deadlifts (225/155)

6 Unbroken Plyo Push Ups

9 Unbroken Pull Ups

Metcon 2

30 Burpee Ring Muscle-ups (Time)

30 Burpee Ring Muscle-ups

*Set rings up 6″ above max reach

Cash Out (Optional/Make Up)

50 Barbell Situps for Time (Time)

50 reps for time (45/35)

Movement Demo: https://youtu.be/sq32HfrHMxk

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