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Movement of the Week || Chest To Bar Pull Ups

Push-up women and men! This week, we’re back with another series of movement videos to help you prep for the Open. This time around, it’s Chest To Bar Pull Ups. These are a tough challenge for athletes new and old, alike. Be sure to practice these movements and you’ll be sure to see improvements! #crossfitopen2016 #crossfit #CTB #C2B #pullups #strict #negatives #intheopen #gymnasty #gymnastics Strict Strength – Scap Pull-ups Begin the movement with shoulders and arms completely locked out and maintain a hollow body position with the glutes and core.  Pull the scaps down and back and do not bend the elbows, then relax your shoulders to return back down into a fully extended position. The goal is to develop the ability to perform 3 sets of 12-15 perfect, controlled reps. – Passive Range Lift off In prone position (face down): while trying to maintain a neutral cervical spine lift your hands (or PVC) off of the ground with focus on squeezing your shoulder blades down and together toward the mid spine. As control improves, you can continue to increase the range by elevating your starting position. Again, purpose is for control of the range, so we are not just slinging are hands up behind us. – Banded Face Pull This is an auxiliary exercise that develops and strengthens the rhomboids, external rotators, and rear delts. Strengthening this group of muscles will help athletes develop a full and proper “finish” of pulling the chest all the way to the bar with retracted scaps. In doing so the face pull helps to prevent athletes from rolling the shoulders to the bar during the “finish”. This exercise can be performed daily, goal is to accumulate 20-40 reps in a row. – Horizontal CTB Pull-ups Focus on maintaining a tight “arch” position by staying fully engaged in the glutes and core. Only raise the feet to a level that allows perfect pulling mechanics, do not try to reach the chest to bar position by rolling the head and shoulders forward to the bar. Goal is to develop the ability to perform 5 perfect controlled reps for 5 sets. – Negatives Jump your chest to the bar and hold the chest to the bar for 2 seconds. Then, slowly lower from the bar for 5 seconds.

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WOD 2/9

A. Build to a 2 RM Snatch

B. 50 Cal Row
40 TTB
30 Wall Balls 20/14
20 CTB Pull-ups
10 Power Snatches @ 80% of today
*Time Recorded

“Exercise should be regarded as tribute to the heart.”-Gene Tunney

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Movement of the Week || Toes To Bar – Part 3

Check out our final segment of the toes to bar series as we prep for the Open (Feb 25). Make sure to tune back in on Tuesday for our next series: Chest to Bar.  #toestobar #crossfit #intheopen #crossfitopen2016 #strict #upperbody #activeshoulders Straight Arm Strength In our final video of the toes to bar series, we focus on straight arm strength. Improving straight arm strength will make the kip swing more powerful and increase strength endurance for all “hanging” gymnastics movement.  These exercise are shown in order of least difficult to most difficult, and can be performed concurrently with the kip swing and core drills in previous videos. 1. Band Straight Arm Press Downs This can be done with the band set up you see in the video or with an old school cable pulley system if found at globo gyms and hotel/apt. gyms. Keep the arms straight as you press the bar to chest level. Maintain a tight core, and glutes similar to the hollow position. Only move up in band tension or weight when you can successfully complete 12 reps without breaking at the core. 2. Ring Fall outs This exercise integrates core stability and straight arm strength. The goal is to maintain a hollow body position throughout all phases of the movement. The tendency will be to allow the back to overextend, if this is happens shorten the length you extend the arms away from the body at the bottom. Work perfect set of 3-5 reps until you can hold your arms in line with your ears in a perfect hollow position at the bottom for 5 reps. 3. Strict Knees to elbow and Toes to bar These variations simply remove the swing and any momentum it creates from the full movement to force the arms, shoulders, and core to do more work. If you’re not strong enough to do these variations, use a spotter to help get your knees to your chest and toes to the bar. Then, slowly lower your legs for 3-5 seconds. The straighter the legs are the more demanding the exercise will be. Athletes of all ability levels benefit from increasing strength and strength endurance in the “strict” variations of bodyweight movements. Goal here is to develop the ability to complete 3 sets of 5 strict toes to bar with straight

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WOD 2/8

A. Build to a 5 RM in the Hang Power Clean & Jerk in 10:00

B. 6:00 E2O2
Hang Power Clean & Jerk
Set 1 x10 reps @ 80% of 5 RM
Set 2 x15 reps @ 65-70% of 5 RM
Set 3 x20 reps @ 55-60% of 5 RM

C. 21-15-9
Back Squat @ 135 / 95
Box Jumps @ 24/20
Deadlifts @ 135 / 95
Double Unders
*Time Recorded

Extra Credit:

10:00 EMOM

2 Muscle-up transitions
or
Kip Ring Dips x4-7×3

“Happiness resides not in possessions, and not in gold, happiness dwells in the soul.” –Democritus
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WOD 2/6

A. 8 Rounds
5 Cleans @ 165/105
10 TTB
15 Wall Balls @ 20/14
*2 person teams split reps anyway you see fit

**Extra Credit**
Spend 10:00 Making attempts at a Muscle-up

or

Static Dip x3-5×4 rest 2:00
*add weight if you can complete 5 through full ROM

*Good luck to Nicole Seltman and Coach Zach as they head off to compete in Winter Warfare today!

Grab a partner or come meet someone new! Join us next week for our
Annual “Sweat with your Sweetheart” partner WOD!

10:00 am || Free || Open to all

{Details}

swsh

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WOD 2/5

A. 3 Sets not for time
5-8 Kip HSPU
4-6 CTB Pull-ups
:30 Ring L-SIt Lifts

B. 3 Rounds not for time w/ a partner
400 M Sled Drag
200 M Farmers Walk
100 M Unweighted lunges
*partners starts at different stations everyone does  all the work

Join us next weekend for our Annual Sweat with your Sweetheart WOD! Grab a pal and come play!

[Details & Registration]

swys

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Movement of the Week || Toes To Bar – Part 2

As promised, here is part 2 of the toes 2 bar series, aimed at helping you prep for the Open. Enjoy! #toes2bar #t2b #open #core #hollowbody #intheopen #CrossFitGames #CrossFit #2016CrossFitOpen Compression / Core Drills In the first series we focused on the swing and how to maintain a compact rhythmic kip swing to string TTBs together. Our second series we’ll focus on developing the ability to flex and compress at the hips while strengthening the core abdominal muscles. 1. Hollow Hold (Tuck to Long) This is the fundamental position for all gymnastic movements. Being strong in the hollow position allows for better control of the kip swing and stronger transfer of power from hips to the upper body. Start by keeping the knees tucked and the arms straight by your side. The low back should be in contact with the floor, with the hips and shoulder off the floor. To make the position more difficult move the hands overhead and straighten your legs. Try to develop the ability to hold this for a solid 60 continuous seconds in the tuck version, and then do the same in the “long” version. 2. Hands Flat Knee Raises Focus on using the core to pull the hips off the ground, and keep the knees tucked as close to your body as possible. Return the hips and feet slowly back to the ground so you can feel the core working. 3. KB Knee Raises Similar to the previous drill, with the hands straight overhead holding a kettlebell or dumbbell. Focus on using the core to pull your hips off the ground, and keep the knee tucked as close to your body as possible. Return your hips and feet slowly back to the ground so you can feel the core working. 4. Toes to KB Focus on using the core to pull your hips off the ground, and keep your knees tucked as close to your body as possible, at the last second extend the feet to the handle of the KB. Return your hips and feet slowly back to the ground with straight legs so you can feel the core working. Perform 3 sets of 8-12 reps of these drills to develop adequate core strength for the toes to bar.

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WOD 2/3

A. 18:00 EM0M
Min 1: 3 Power Cleans @ 80%
Min 2: Max time CTB Hold  (no longer than :60)
Min 3: Rest

B. 18:00 EM0M
Min 1: 3 Clean DL @ 95-105% of clean
Min 2: 2-3 Deep Ring Dips (add weight if 3 is easy)
Min 3: Rest

C. 3 Rounds
10 Toes to KB
:15 Plank Hold (on hands not elbows)

Extra Credit

9:00 E3O3
Toe Nail Muscle-up Transitions x5x3

or

2:00 of Max Kip Dips (on boxes)
*Good clean reps come off the boxes before you hit failure

“Happiness is not something ready made. It comes from your own actions.” –Dalai Lama

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Movement of the Week || Toes To Bar

Our first #Open #movement post includes one of the most notorious bad boys in the #crossfit world…duh duh duh…#toestobar…eeeekkk Check out Coach @txtim3 as he walks you through some skill building #exercises and #progressions of the swing portion of the movement: Swing Progression 1. Arch / Hollow Kip Swing A tight compact kip swing is important to correctly perform dynamic gymnastics movements. The swing should be initiated with the shoulders, the elbows must remain locked out, keep the belly tight in both the arch and hollow position, and keep the heels together and toes pointed. 2. Kipping Knee Raise Small Swing Initiate the movement with a tight compact arch/hollow kip swing. On your back swing (hollow) drive hard against the bar with straight arms and pull your knees up above your waist.  Practice connecting knee raises until you can successfully connect 8-10 reps consistently. This will help you learn the rhythm of connecting kip TTBs 3. Kipping Knee to Chest Initiate the movement with a tight compact arch/hollow kip swing. On your back swing (hollow) drive hard against the bar with straight arms and pull your knees up as high as possible. Work mastering singles and doubles of the knee to chest before trying to string more together. Once you can consistently connect 2-3 reps getting your knees to your chest you’re ready to start focusing on TTBs. 4. Kipping TTB Initiate the movement with a tight compact arch/hollow kip swing. On your back swing (hollow) drive hard against the bar with straight arms, pull your knees up as high as possible and kick your toes to the bar. Initially, focus on being consistent with singles then work to set of 2-3 at a time. The key to connecting TTBs is a great arch/hollow kip swing, so continue to practice kip swings and kip knee raises even once you accomplished your first TTB.

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WOD 2/2

A. 5:00 EMOM
2 Front Squat @ 60-80%

then..

10:00 E202
1 Front Squat @ 80-90%

B. 3 Rounds
9 Pull-ups
6 Burpees over the bar
3 Thrusters @ 115/75
*6:00 Cap
*Time recorded

“A person has two hands, one for helping himself, and one for helping others.” -Unknown

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