Thursday 12.20.2018

 

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| CFG SPOTTING WEEK | _ Kipping Swing “Spotting” and Tactile Feedback! _ Here’s a KILLER piece for working on your gymnastic kipping swing with a friend! _ Have issues with the swing being a bunch of just legs swinging back and forth? _ We need that hollow and arch shape change! _ The dynamic shape change is what gives the kip power! _ Spotters hands frame the athletes torso so that the body actually moves back and forth. Torso should contact spotters hands. Start small and grow! _ Athletes have knuckles on top, active shoulders, tight cores and butts, legs squeezed together. _ Hollow: Pushing down on the bar thinking about lats and posterior pelvic tilt as hips tuck under and legs scoop forward. _ Arch: Pulling against the bar as the chest drives forward and anterior pelvic shifts tight, long legs back. _ Both shapes should displace the same amount of mass on either side of the bar. Look for balance and symmetry! Athlete should be able to stop ? on a dime! _ This is the kipping swing for pull-ups, C2B, K2E, T2B, and both ring and bar MU! _ Tag a friend to work on crushing swing skill work with! _ Come to a @cfgymnastics seminar to make it even better! _ Demo by #cfgcoach @chuckbennington @estradaflys ? @ltevebaugh _ @crossfit @crossfittraining #crossfit #crossfittraining #cfgymnastics #cfgcoach #crossfitter #pullups #c2b #toestobar #t2b #muscleup #kipping #gymnastics #barmuscleup

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| TOES TO BAR WEEK | . ?All things #ttb – heck ya! We will focus on both technique, strength and flexibility! …… ❇️VARIATIONS You may see a variety of kipping TTB but a few things they should all have in common: 1. Tension and control in shoulders/lats 2. Tight body 3. Pull from arch into hollow (whether it’s hollow tuck or hollow pike) . ? ARCH TO TUCK KICK •We see a straight leg arch into a tuck & kick •This is a common variation & makes great use of a long “scoop” from arch to hollow which can help an athlete w power into the kick . ?BUTTERFLY TUCK KICK •This method uses a slight tuck kick back (aka: butterfly look) at the back of arch and same method of tuck kick as 1st video •This is a great method for speed!! •The athlete has very little movement in the kip and relies on great amount of coordination, strength and flexibility •This method requires a very tight body w efficient timing to return back and down to next rep. . ?STRAIGHT LEG TTB •A great method to work on flexibility and hip flexor strength •It May generate slightly more momentum than an athlete is ready for so make sure they have keen awareness of their grip (thumbs around too!) & great body control. ….. ❇️What ever method you choose to work on, make sure it shows control and strength. ❇️All videos show a very controlled small kip. You don’t need a big kip to have an efficient movement! …. Video @pamelagnon …. ?Want to learn much more?! Join us for a weekend of learning & fun INFO/REGISTER link in bio or training.crossfit.com ….. #therxisunderstanding @crossfit @crossfittraining @cfgymnastics #crossfit #crossfittraining #cfgymnastics #crossfitgymnastics #crossfitsme #CFGttbweek Music cred @splice_app

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