Wednesday, December 5, 2018

Clean Deadlift + Hang Power Clean + Push Jerk
5 sets

3 Rounds for time:
5 Bar Muscle Ups
10 Deadlifts
50 DUs

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| BMU 3 POSITION DRILL | ….. ??I say it a lot at our @cfgymnastics courses “Approach gymnastics skills as you would weightlifting. Build technique & strength in each position- then combine the parts to make a whole.” …… ??Just like you train positions with a PVC pipe – here we train EACH position in a scaled version to build muscle memory and better technique. ….. ?BUILD ON EACH POSITION: ??You can see each round a skill is added.: •Until you understand & correctly execute a position – do not move on. Work on virtuosity ???? . ?bending your arms in position 2? Then work that until you can pull down on bar in hollow with straight arms! . ?Reiterating bad movement will just frustrate you in the end and won’t build a better foundation ……….. ?DID YOU KNOW: The @cfgymnastics course is for all levels?! More info at training.crossfit.com …. ?WANT TO WORK ONLINE WITH ME? *Click my bio link to work online with me & @thebarbellphysio?? ….. #cfgcoach #cfgymnastics #mastersgamesathlete #crossfitgames #crossfit #crossfittraining #reebok #wodndone #gymnasty #gymgypsyjournal #risingcrossfit #reebok #pamelagnon #gymnastics #pamelagnonrepostit

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| BREAKING DOWN BAR MUSCLEUP | ….. ?Have the strength but struggling with timing & technique? ….. ??Some may call this technique a “hybrid” BMU since it uses a slight technique from the glide kip – but there are clear differences …. ?HOW TO EXECUTE: 1. Gain tension by “holding” the arch in front of the rig . 2. You will then head into a slight pike as you see your toes start to rise you will need to execute the next step efficiently in order to get hips closer to the rig AND stop the toes from continuing to rise. . 3. Squeeze glutes & quads to hit an “open” hollow WHILE you are pulling down and around the rig. Both are vital to success in position three. Make sure eyes look ahead and not at ceiling (you don’t want to open ribs by looking at ceiling) . 4. Then press down to support. ….. ?ADVICE * Use your swing to your “advantage” by feeling to the “timing” of each position (don’t rush things) . * Do not pull INTO the bar – think pull AROUND then DOWN . * Stay TIGHT! ….. ?Need more help/coaching? . *Click my bio link to work online with me & @thebarbellphysio?? . *Register for a weekend @cfgymnastics course & learn all the fundamentals of CrossFit Gymnastics skills???? ….. #cfgcoach #crossfitgames #gymnasty #cfg #pamelagnon #crossfit #mastersathlete #crossfitgames #mastersgamesathlete #gymnasticsconditioning

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