WOD

 

Nutrition Challenge Benchmark
For time:
30 cals on Bike
30 kB swings 53/36
30 HR Push ups
30 Pull-ups
Top of every minute 3 box jump 24/20

Supplemental
EMOM 6 (alternating)
10 Foam roller pulls
10 band hollow pulls

| TTB – THE LATS | ….. ▪️Today's focus is on building lat strength so you can effectively pull behind bar when toes are coming up ….. 🔺Start in a hollow body position and lock that in. Ribs "down" towards belly button – pelvis tucked under – butt squeezed! . •To begin momentum, pull down on bar and keep arms completely locked out. . •This is a controlled movement! The body should be in a “purposeful” position each step of the way 👇🏼 . •The only thing moving should be shoulder angle (meaning body should not change positions)! . •Notice the grip as well – knuckles facing ceiling "meaty" grip to ensure strength throughout skill. ….. ▪️TRY 6 rounds of 20sec on/20sec off ….. Demo'd by #cfgcoach @pamelagnon 🎥@risingcrossfit …. #cfg #cfgymnastics #cfgseminars #crossfitgymnastics #gymnasty #crossfit #cfgfamily #crossfittraining @crossfittraining @crossfit #5dayscfgttb

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| Lats & Core | …. ▪️Building strong lats & core is the key to a strong “base” . This drill will focus on drills/conditioning to fire up these areas ….. 🤸‍♂️TODAY! We build strength for bar MuscleUps and all sorts of straight arm pulling strength ….. 🔺Hollow Banded Pulls ▪️This can be done on the floor as well (without a bench) but the bench allows you to get a fuller range of motion with shoulders ….. 🔺SETUP ▪️Set yourself far enough from the band so when you reach back your arms are straight and the band does not have slack. . ▪️Hit a hollow position (can scale to tuck version) & pull the band with straight arms down to your hips . 🔺KEY POINTS ▪️do not fall out of your hollow (i.e.: don’t let shoulders drop every time you bring band back behind you). Go to a scaled version if you get tired . ▪️Make sure you pull w. straight arms ▪️If you need more resistance – move farther away from band ….. 🔺TRY 3sets x 20 reps ….. 🔺Want to spend a weekend learning. Head to @cfgymnastics bio page —————————— #cfg #cfgymnastics #cfgseminars #crossfitgymnastics #gymnasty #crossfit #cfgfamily #crossfittraining @crossfittraining @crossfit #CFGlatscore Want to know more?… come learn scaling/progressions/programming & more when you join us for a weekend course! Click link in bio or training.crossfit.com/gymnastics

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