12.19.2017

CrossFit Silos – CrossFit

Gymnastics

Spend no more than 15 minutes on ring skill work below:

Warm-up (No Measure)

Work through one or all of these 3 great progressions that build in difficultly for muscleups: https://www.facebook.com/crossfit.gymnastics.coach.tucker/videos/10155340747048471/

DRILL 1

🔹Tuck Position – the easiest because your mass is closest to the center of your body

1. set up with feet on edge of box

2. False grip to work strict – regular grip to work “kip/transition”

3. Start w hip low and tight tuck- The pull leads (not hip)

4. Keep chest tall and eye sight forward

DRILL 2

🔹Pike Position – starting to get a longer lever

1. push bench out to hit pike position

2. Same execution as tuck

DRILL 3

🔹”Hollow” Position – this is the most difficult since your lever is he longest

1. takes it up a notch by pulling feet off box while transitioning to top of rings

Video Demo here: https://www.facebook.com/crossfit.gymnastics.coach.tucker/videos/10155340747048471/

Benchmark/Re-Test

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Hand release Pushups okay for Rx

Cash Out

Metcon (Weight)

3 sets:

10 Left arm Suitcase deadlifts + 100′ Left arm farmers carry, moderate weight you can do unbroken

10 Right arm Suitcase deadlifts + 100′ Right arm farmers carry, moderate weight you can do unbroken

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