1/10 Technique Tuesday

Today's Technique Tuesday video is from the CrossFit Level 1 training seminar. This is the two-day hands-on training program that all of your coaches have completed. You can see how much instruction we receive on coaching and cueing. 

All of us at True Spirit CrossFit and Yoga participate in coaching continuing education. We have a monthly continuing education program, we attend seminars, we read, we watch videos, we also get together and discuss learning progressions, cueing, etc. We are continually learning and honing our craft to help make you move, feel and perform better. 
 
Our coaching progressions and cues are intended to help you move better. We are here to pull you back or push you forward, depending upon what you need. Sometimes when we cue some of you push back and tell us you like doing it "this way" or "that way." It's always interesting to hear how you'd prefer to do a movement. But, please trust us and our coaching cues. We are here to help you. We are here to make sure you move well. We are here to make sure you don't get hurt. We are here for YOU. 

Good luck with today's thrusters. Remember, chest-up, knees-out, explode!

Today's Workout
Gymnastics Pressing Progressions: 3-5 Rounds not for time. Pick a tuck or L hold, handstand push-up, ring dip and pistol progression you can do. You can pick a progression from different levels as needed.

Level I

1. 30 sec tuck hang from bar
2. ​5 downward dog handstand pushups (HSPU)
3. 10 second ring support hold
4. 5 pistols each leg with a box

Level II

1. 30 sec tuck hold on parallettes
2. 3 strict partial range of motion (ROM) HSPU
3. 10 second dip support hold 
4. ​5 pistols each leg with bands

Level III

1. 30 sec L hold on parallettes
2. 3-5 strict full ROM HSPU
3. 3-5 strict ring dips
4. 5 pistols each leg

then, 
CrossFit Games Open 11.6 / 12.5
As many reps in 7 mins as you can of:
3 Thrusters 100/65 lbs
3 Chest-to-bar Pull-ups
Increase each round by 3 reps
Today's workout is about power, speed, stamina, and core srength. You will increase each rond by 3 reps, e.g. 3 + 3, 6+6, 9+9, etc. until you reach 7 mins. 
This is our second CrossFit Games Open prep workout. The Open starts Friday Feb 25th! We'll be doing one Open workout from past years until the 2017 Open begins. Let's get excited!
This is a Beyond the Whiteboard Fitness Level Light workout. Do it as prescribed and it will count toward your BTWB Fitness Level. Compare to Sep 27, 2014