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11
Feb

TUESDAY – PLEASE SIGN IN

CrossFit Hamptons – CrossFit

Gymnastics

Bar Muscle-ups

Rather than just making contact with the chest, we now have to get the bar down towards the belly button. This is our pivot point. Getting the bar that low allows us to rotate over the bar. This doesn’t happen by pulling harder. We get the bar lower by pressing back even more on the bar. This is the focus of our upper body today. Press, press, press.

The lower body also plays a significant role. If athletes can get their feet a little higher, it will be easier to get their hips and belly button close to the bar. As athletes press back into the hollow position, they will need to be patient and look for the toes. Seeing the toes on the horizon is their cue to snap the hips up and pull the feet back together. Bringing the feet back together is something that helps them more easily transition over the bar. A common fault is pulling one foot back before the other. This usually forces the “chicken wing” position, where athletes shoot one arm over before the other. Keep the body as square as possible.

https://youtu.be/dgll8Or_2ZY

Metcon

Metcon (AMRAP – Rounds and Reps)

Dubble Bubble

AMRAP 15:

25 Double Unders

5 Power Snatches (135/95)

25 Double Unders

5 Bar Muscle-ups
Scale for BMU:

– Jumping BMUs

– 10 Pull-ups

Scale for DUs:

– 50 Single Unders

– 30 sec DUs

Should be able to complete 10+ reps unbroken when fresh on Power Snatch. Within the workout, singles or small sets will likely be the best options.

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