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Wednesday 2/5/14

Carl Paoli on strengthening the false grip for beginners.

The CrossFit Open starts in just 22 days. Read about Steph Hammerman: CrossFit coach, registered for the Open, and has cerebral palsy. Your excuse for not joining the team is invalid. Be part of something big. It’s cheap. It’s in your home gym. You’ll be at the gym anyways. Join our team. Sign up for the Open. And hey, while you’re on the Games website after you read about Steph, read about the woman with hip dysplasia competing in the Open, the man with only one arm competing in the Open, the 69 year old competing in the Open….you see where I’m going with this?

Warmup
Dynamic Athletic Movement

3 Sets
10 Ring Push-ups
10 Wall Ball Shots
10 Pull-ups

Lift
6 x 2
Snatch

Sets across at 85%.
Every 2 minutes on the minute.

Conditioning
12 Minute AMRAP
1 Muscle Up
2 Parallette Handstand Push-ups
25 Double Unders

Substitutions:
1 Muscle Up = 3 pull-ups + 3 ring push-ups
1 Parallette Handstand Push-up = 2 regular HSPU OR 4 box assisted HSPU
1 Double Under = 4 Singles

Muscle Up with a Kip:

  • Start in a dead hang hollow body position with shoulders glued to your ears
  • Hands are turned out and in a false grip
  • Initiate a kip by swinging feet front and back, and follow swing motion through to hips and then shoulders
  • The body should bow from global extension to global flexion
  • At the apex of the “from” portion of the swing you will spot the bar, and do the fastest pull that will get your hips to the rings
  • Followed immediate by doing a fast sit up into a pike position
  • Transition into a dip by sending the head up and over the rings while raising the toes up
  • Done correctly, this should lead you into the bottom of a regular ring dip
  • Finish with elbows in full lock out and hands with thumbs in the ten & two o’clock position

Handstand Pushups Against the Wall:

  • Hands shoulder width apart
  • Fingers spread and index fingers pointed straight forward
  • Body in hollow body position with the ears glued to the shoulders
  • Push back up to handstand while maintaining hollow body position during the entire movement