Congrats to Ben Yates and Homar Snachez for kicking some butt at this weekend’s Olympic Lifting meet at CrossFit Hydro.
Homar threw around some good weight and Ben took 4th overall in the Men’s division.
It was great seeing a good amount of TOTFer’s out there to cheer these guys on. Wish we had some of our females entered…. Next time one of these meets comes up, let’s get more of you guys out there having fun and competing!
S/S/S:
Bar Muscle Up Progression Part 3
If you missed these, see part 1 on 24 July (click here) and part 2 on 1Aug (click here)
Video courtesy of Gymnastics WOD. In this video, Carl brings the movement back to the high bar and puts it all together. Carl focuses on maximizing the use of the hips to do the transition, almost like a fast GHD Sit Up when at the top of the Pull Up. Remember to keep your toes down to be able to rotate over the bar. Finally, work on improving internal rotation at the shoulder to increase mobility for this movement.
WOD:
For Time:
100 Pull Ups
100 Front Squat (135/95)
Break up how ever you need
Followed by….
100 Double Unders
30 minute time limit
Post time to Comments/LogWOD
As stated above, you can break the pull ups and front squats up however you want (do all 100 Pull ups first followed by 100 Front Squats, do 10 of one movement then 10 of the other, etc…. the possibilities are endless), BUT, you must finish all your pull ups and front squats before moving on to double unders.
Video courtesy of CrossFit HQ. Chris Spealler going over efficiency tips on pull ups. Whatever kip you use, the goal should be to make the pull ups efficient so you can get them done quickly and correctly. A good tip is keeping the core engaged the whole time so when open the shoulders at the bottom of the swing, you spring right back into the movement (see the 1:55 to 2:05 section of the video).
Cash Out:
Couch Stretch- 2 min each side
Calf/heel cord Stretch 2 min per side
CrossFit Team Offutt Tactical Fitness 