CrossFit Inventive – Gymnastics
Warm-up
1:00 foam rolling Lats
1:00 T-Spine On Wall Ball
30s e.s Banded Lat
30s e.s Banded Pec
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10 Hollow Body Scap Pulls
20s Hollow Body Active Hang
4 Rounds Continuous:
15s Hollow
15s Arch
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Metcon (No Measure)
Drills:
Controlling Your Kipp!
Hollow Arch “Pause”
Lat Activation to gain elevation.
Keeping Feet Together and Toes Pointed!
Not Breaking at the hips.”Muted Hip”
Hip Pop:
Hip pop from the floor.
Hip Pop on the Back Swing..
Start Pulling Down on the bar on the hip pop in the back end of the kip.
Once we get the chin over the bar we start working on stringing reps together.
String Reps Together.
Falling away in the hollow!
Foundation movements
Strict Pull-ups
Chin Over Bar Holds
Tension on the midline throughout
Engaging Lats on the pull and hip pop,