CrossFit Silos – CrossFit
Gymnasty- Supine Grip Chest to Bar Pullups
5 sets of 3 Strict supine grip C2B bar pull-ups. Hold chin over bar for 2 secs, 3 sec descent, then immediately pull. Rest 1 minute between sets.
Movement Demo: https://youtu.be/KD5sx1r1JZc
Gymnasty- CTB Progression Practice
STRINGING KIPPING CTB
A few things may cause you to have trouble stringing kipping #ctb pull-ups
1) Do you have enough strict strength behind the pull-up?
2) Are you in the correct position at the top of skill?
3) Do you drop straight down after chest touches?
▪️VIDEO on left is drill
▪️VIDEO on right shows that slight push-away into hollow that the drill is trying to teach you
▪️Try the drill to help with:
1) Push away from bar after chest touches
2) learning how to push away with a slight hollow before heading into the arch at bottom of swing
3) Gain muscle memory & timing of skill by pausing on the box to make sure you FEEL the correct body position
Try 3x 10reps
5x: Med Ball Squat Clean + UNBROKEN PP (Time)
20 med ball squat cleans (20/14)
10 UNBROKEN Push Press from rack (95/65)- scale to a load you can do unbroken. This is the Rx standard. If you break during any of the 5 Push Press sets it is not considered Rx.
Med Ball Squat Clean Movement Demo: https://www.youtube.com/watch?v=-nk0GqeSTJs