07.07.2017

CrossFit Silos – CrossFit

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Gymnastics

Today is a practice day. Trust the process and focus on form. Slow is smooth- smooth is fast!

Gymnasty: Stronger KIP! (3 Rounds for reps)

Spend time working on the ring movements you are weakest in. This is skill transfer work for ring muscle ups but will also transfer to pullups. This stuff is not sexy but it is necessary!

Stronger Kip Drills:

R1. Banded PVC Pipe Lat Pulldowns (3×15)

R2. Low Ring Pulldowns (feet elevated) 3×15

R3. High Ring Kip Swings (violent hips) 3×15

3 movement drills demo video: https://www.facebook.com/crossfit.gymnastics.coach.tucker/videos/10154882741853471/

Metcon

EMOMx30 Gymnastics WOD (9 Rounds for reps)

EMOMx30

Min 1: 5/4 Strict Pull Up

Min 2: 10 GHD Sit Up

Min 3: 6 Low Ring Archer: https://www.youtube.com/watch?v=FpMcCNojWIc&list=PL7-43wgcC3s0z69Q4f9z_K_T2v2dfiFp7

Min 4: 6 Toes to KB: https://youtu.be/IKioRfkBJBY?list=PL7-43wgcC3s3T8gXh7JC71c5TlcmeiPNe

Min 5: :30 Wall Facing Handstand: https://youtu.be/unOpY3Rdi7M

Focus on form today. Your score is the total reps per round. 1 rep per :10 hold for the :30 Wall Facing HS Hold.

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