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South Hall CrossFit (@southhallcrossfit) Instagram Profile Photo southhallcrossfit

South Hall CrossFit

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Technique moves the bar, but it also moves the body. Check out theses HSPU tips for today’s WOD! . . @cfgymnastics with @get_repost ・・・ |MORE EFFICIENT MOVEMENT| ....... 🔺HSPU cues - tuck hollow! ** this technique is helpful for those just starting to learn kipping hspu- athletes who have tremendous strict strength behind hspu don’t need as aggression of a hollow (you may see more of a frog kick w games athletes) ...... 🔹When learning hspu this is an efficient way to explain and perform a kipping hspu BUT remember...STRICT BEFORE KIP! ..... 🔹KEY POINTS 1. grow tall at start by pressing thru ground with palms to open shoulders and pull belly button slightly towards ribs while squeezing glutes 2. As you lower the back will round slightly as pelvis is tucked under 3. Notice there is no space between lumbar and wall - this is an indication you’re in hollow 4. Knees slightly down into tuck position 5. Drive thru palm on way up (this will help you maintain tension) as hip drives open --------------------------- @crossfittraining @crossfit moveEfficiently

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CrossFit Station (@crossfitstation) Instagram Profile Photo crossfitstation

CrossFit Station

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How many of us could use this drill? 🙌🏽 @cfgymnastics (@get_repost) ・・・ |MORE EFFICIENT MOVEMENT| ...... 🔸Over the next week we will focus on drills to make your skills more efficient. ....... 🔺TTB FAST SNAP DOWN ...... 🔺We saw this drill done by & Aussie Olympic Gymnast @j.e.n_s.m.i.t.h and recreated it bc it’s super effective ..... 🔹This drill teaches great things! 1. how to pull into arch/hollow FAST 2. How to drive feet down and back after toes touch 3. Timing! ...... EXECUTION 1. begin in tight arch w toes on box 2. Pull down on bar to create active shoulders 3. Start with a small tuck (no kick) to see how fast you need to hit each position ....... Grips @wodndone Demo’d by @pamelagnon ...... 🔺Not sure if you are attacking this skill correctly? No problem. Our will walk you through the steps necessary to perform & coach the beginner to the advanced athlete 🤸‍♂️ 🔺 training.crossfit.com for more INFO --------------------------- @crossfittraining @crossfit moveEfficiently

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Chris Hughes (@chrischughes) Instagram Profile Photo chrischughes

Chris Hughes

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Been using this drill for years! It’s great to develop control! @cfgymnastics with @get_repost ・・・ |MORE EFFICIENT MOVEMENT| ...... 🔸Over the next week we will focus on drills to make your skills more efficient. ....... 🔺Small & controlled is BETTER! ...... 🔺Remember that butterfly pull-ups have one main objective - speed - and if you do not have a lot of strict strength and control behind this skill - then build strength first - then we can work mechanics ..... 🔹This drill teaches more efficient arch/hollow bc it starts off SLOW AND SMALL 1. notice the sweeping of the feet then the open to arch 2. The athlete may work on small circles for weeks or months until they show full mastery of control in the arch/hollow and especially active shoulders (there is no “dropping” into the bottom position) 3. Once the small circles feel strong and rhythmic you can add a bit more hip drive and scoop ....... Demo’d by @estradaflys ...... 🔺Not sure if you are attacking this skill correctly? No problem. Our will walk you through the steps necessary to perform & coach the beginner to the advanced athlete 🤸‍♂️ 🔺 training.crossfit.com for more INFO --------------------------- @crossfittraining @crossfit moveEfficiently

Build Next level of fitness (@build_your_game) Instagram Profile Photo build_your_game

Build Next level of fitness

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@cfgymnastics • • • |MORE EFFICIENT MOVEMENT| ...... 🔸Last day of our “efficient movement” drills but next week we have more exciting posts! ....... 🔺Pulling to HIPS in hollow ...... 🔹The closer you bring the rings to your hip the higher you catch in your “dip” after the turnover 🔹This drill starts you in a static hollow so you can lock down that position and work on a deep pull and “tall” transition ..... 🔹KEY POINTS 1. Notice the hand position when pulling rings down to hip & the grip! 2. This will work lats! We want to build them to “fly” above the rings 3. As you pull down toward hip - make sure you finish the pull - before trying to transition! This is a common mistake. ....... Demo’d by @crbennington ...... 🔺Not sure if you are attacking this skill correctly? No problem. Our will walk you through the steps necessary to perform & coach the beginner to the advanced athlete 🤸‍♂️ 🔺 training.crossfit.com for more INFO --------------------------- @crossfittraining @crossfit moveEfficiently

Fernando Javier Alcivar (@catman_cf) Instagram Profile Photo catman_cf

Fernando Javier Alcivar

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@cfgymnastics (@get_repost) ・・・ |MORE EFFICIENT MOVEMENT| ...... 🔸Last day of our “efficient movement” drills but next week we have more exciting posts! ....... 🔺Pulling to HIPS in hollow ...... 🔹The closer you bring the rings to your hip the higher you catch in your “dip” after the turnover 🔹This drill starts you in a static hollow so you can lock down that position and work on a deep pull and “tall” transition ..... 🔹KEY POINTS 1. Notice the hand position when pulling rings down to hip & the grip! 2. This will work lats! We want to build them to “fly” above the rings 3. As you pull down toward hip - make sure you finish the pull - before trying to transition! This is a common mistake. ....... Demo’d by @crbennington ...... 🔺Not sure if you are attacking this skill correctly? No problem. Our will walk you through the steps necessary to perform & coach the beginner to the advanced athlete 🤸‍♂️ 🔺 training.crossfit.com for more INFO --------------------------- @crossfittraining @crossfit moveEfficiently

CrossFit Reform (@crossfitreform) Instagram Profile Photo crossfitreform

CrossFit Reform

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Read below for some great tips if you’re looking to learn the butterfly pull up! @cfgymnastics with @get_repost ・・・ |MORE EFFICIENT MOVEMENT| ...... 🔸Over the next week we will focus on drills to make your skills more efficient. ....... 🔺Small & controlled is BETTER! ...... 🔺Remember that butterfly pull-ups have one main objective - speed - and if you do not have a lot of strict strength and control behind this skill - then build strength first - then we can work mechanics ..... 🔹This drill teaches more efficient arch/hollow bc it starts off SLOW AND SMALL 1. notice the sweeping of the feet then the open to arch 2. The athlete may work on small circles for weeks or months until they show full mastery of control in the arch/hollow and especially active shoulders (there is no “dropping” into the bottom position) 3. Once the small circles feel strong and rhythmic you can add a bit more hip drive and scoop ....... Demo’d by @estradaflys ...... 🔺Not sure if you are attacking this skill correctly? No problem. Our will walk you through the steps necessary to perform & coach the beginner to the advanced athlete 🤸‍♂️ 🔺 training.crossfit.com for more INFO --------------------------- @crossfittraining @crossfit moveEfficiently

Loudhouse CrossFit 🏋🏼‍♀️ (@loudhousecrossfit) Instagram Profile Photo loudhousecrossfit

Loudhouse CrossFit 🏋🏼‍♀️

@cfgymnastics with @get_repost ・・・ |MORE EFFICIENT MOVEMENT| ...... 🔸Over the next week we will focus on drills to make your skills more efficient. ....... 🔺HSPU cues - tuck hollow! ** this technique is helpful for those just starting to learn kipping hspu- athletes who have tremendous strict strength behind hspu don’t need as aggression of a hollow (you may see more of a frog kick w games athletes) ...... 🔹When learning hspu this is an efficient way to explain and perform a kipping hspu BUT remember...STRICT BEFORE KIP! ..... 🔹KEY POINTS 1. grow tall at start by pressing thru ground with palms to open shoulders and pull belly button slightly towards ribs while squeezing glutes 2. As you lower the back will round slightly as pelvis is tucked under 3. Notice there is no space between lumbar and wall - this is an indication you’re in hollow 4. Knees slightly down into tuck position 5. Drive thru palm on way up (this will help you maintain tension) as hip drives open ....... Demo’d by @pamelagnon Mat @dollumarfitness ...... 🔺Not sure if you are attacking this skill correctly? No problem. Our will walk you through the steps necessary to perform & coach the beginner to the advanced athlete 🤸‍♂️ 🔺 training.crossfit.com for more INFO --------------------------- @crossfittraining @crossfit moveEfficiently

Carranca Crossfit (@carrancacf) Instagram Profile Photo carrancacf

Carranca Crossfit

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@cfgymnastics with @get_repost ・・・ |MORE EFFICIENT MOVEMENT| ...... 🔸Over the next week we will focus on drills to make your skills more efficient. ....... 🔺HSPU cues - tuck hollow! ** this technique is helpful for those just starting to learn kipping hspu- athletes who have tremendous strict strength behind hspu don’t need as aggression of a hollow (you may see more of a frog kick w games athletes) ...... 🔹When learning hspu this is an efficient way to explain and perform a kipping hspu BUT remember...STRICT BEFORE KIP! ..... 🔹KEY POINTS 1. grow tall at start by pressing thru ground with palms to open shoulders and pull belly button slightly towards ribs while squeezing glutes 2. As you lower the back will round slightly as pelvis is tucked under 3. Notice there is no space between lumbar and wall - this is an indication you’re in hollow 4. Knees slightly down into tuck position 5. Drive thru palm on way up (this will help you maintain tension) as hip drives open ....... Demo’d by @pamelagnon Mat @dollumarfitness ...... 🔺Not sure if you are attacking this skill correctly? No problem. Our will walk you through the steps necessary to perform & coach the beginner to the advanced athlete 🤸‍♂️ 🔺 training.crossfit.com for more INFO --------------------------- @crossfittraining @crossfit moveEfficiently