CrossFit Silos – CrossFit
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.
🔺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🔺
Pick Metcon 1 or Metcon 2 for the WOD- not both!
AMRAP 9: Pull-Push-Pull (AMRAP – Rounds and Reps)
3 Unbroken Sumo Deadlifts (225/155)
6 Unbroken Plyo Push Ups
9 Unbroken Pull Ups
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