3/22 Technique Tuesday

Today we continue with our gymnastics pulling progressions. We are so excited for Tammy who go her first (2!) pull-ups, Corinne who got her first (4!) toes-to-bar, Annie and Theresa who both got their first rope climbs, and Josh who got ring muscle-ups.  What can we say? These progressions work!
Today's workout introduces us to new gymnastics movement, the L Pull-up, and today's couplet is a classic upper body push-pull combination. You core is also working hard with two independent weights overhead and the L-style pull-up. One goal of today's workout is unbroken reps for the pull-ups and thrusters. Good luck!
Today's Workout 
​Gymnastics pulling progression: 5 rounds not for time. Pick a pull-up, muscle-up, rope climb or T2B progression that challenges you. You can pick an item from different levels. 

​Level 1
10 sec flexed harm hang
​
5 horizontal ring rows
​ 
3 rope foot wraps to standing ​

​Level 2
​3 negative pullups
​
3 muscle up transitions
​
1-12 foot rope climb​

​​Level 3
​3-5 strict pullups
​
​2 muscle up attempts 
​
​1-15ft rope climb​

 Level 4
​3 weighted pullups

​1-3 muscle ups

​10 linked toes to bar​

​Level 5
​3-5 unbroken L pullups
​
​3-5 linked muscle ups 

15-20 linked toes to bar

Today's Workout 
Work on gymnastics pulling progressions
then, ​
​for time

Level II & III
21-15-9 reps of:
Dumbbell thruster pick load​
L Pull Up

Level I
21-15-9 reps of:
Dumbbell thrusters pick load​
Pull-ups, banded

Choose the heaviest dumbbells and most difficult variant of the pull-up at which you can still complete a set of 21 reps. Try for each exercise to be completed unbroken. If 21 L pull-ups can not yet be performed unbroken use chest-to-bar pull-ups, kipping pull-ups, or a band that will allow a set of 21 pull-ups to be unbroken. To determine the appropriate pull-up style and DB weight, warm-up both movements before starting the workout. During the dumbbell thrusters the dumbbells rest on the shoulders to start. Keep the chest upright during the entire movement and extend the hips rapidly out of the squat, pressing the dumbbells overhead. Reset the dumbbells back to the shoulders before the start of the next thruster. Insist on proper mechanics in the thruster before moving up in weight.
Want to develop your L sit and L pull-up? Watch this progression. 
This workout appeared on the CrossFit mainsite on  Jan 13, 2016.

Have you signed-up for our OCR course? What are you waiting for? It starts this weekend! 

Sign UP for OCR course