Ring Muscle Up Drills Part 1

Ring Muscle Ups are beautiful and the most attractive skill to have in CrossFit. Elite athletes and experienced crossfitters make this movement look seamless, but there are a few skills that are needed to achieve this movement. In this post, we break down the movements and drills for the Ring Muscle Up. The Ring Muscle up is a combination of strength and skill. You can make up for the lack of strength by skill to attain a full rep ring muscle up. Although it is highly recommended to improve you Pull Up/Chin Up, Ring Dips and Support strength for you to...
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Mobility Drills to Prepare for a Snatch & Overhead Lift

If you see a Snatch in a workout, you know you will need a whole bunch of exercises and mobility to prepare your body for the complex movement. Most of the time we notice that it is the shoulder that lacks the most mobility and this will affect the lift in general. Tightness in the pectorals, deltoids, thoracic tightness or kyphosis will affect the receiving position of the bar, failing or missing and lift and worst, an increased chance of injury. But there are many preventative drills for you to do, to prepare yourself for this lift. Below are...
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Top 10 CrossFit Movements to Master for the Open 2018

Over the last years we have seen a similar trend of movements that will come out repeatedly in the Open. These are the movements used in the past Opens to date. And since the Open is usually a test of capacity, it is important to note that these movements need to be practiced at high reps. The list of the movements are below. Here is the list of the Top 10 CrossFit movements to Master and the number of times it has been seen in the previous Opens. The Top movements are in no particular order. 1. Toes To...
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7 Chin Up Drills

Here is a video of some Chin Up Drills for you to perform on Open Gym Days if you still have not gotten your elusive single Body Weight Chin Up yet. It is the accessory work that will get you to your elusive Chin Up. Spend an extra 5-10 minutes every session that you come into the box to perform 1 of these accessory drills. You can do these at the start or at the end of class. You need to spend more time on the bar to be good at bar movements. All reps must be unbroken. Do...
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Glute Activation Exercises to Improve your Squat

 Glute Activation Exercises for the Exerciser with “sleepy glutes”  Training with all your muscles in your legs are important. A sleepy glute will mean that you will engage and compensate more with your trapezius muscles (shoulder) and not the correct muscles. Spend another 15minutes on these routines before or after your WOD. Proper Glute Activation will ensure that your legs will get loaded evenly and your hips will remain stable on any of your lifts. “Talking to your Butt” means building the feeling of being able to contract that muscle group voluntarily when you want to and when needed...
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How to Use a Weights Belt

Using a weights belt is a good thing for keeping your core tight and your spinal column straight, if you have troubles bracing your core or if you are maxing out on a very heavy weight. Using one correctly however is just as important as wearing it. If you have not learnt how to control your core you need to watch the 4minute video on how to engage your transverse abdominals and core muscles. Personally I do not recommend using a weights belt during strength training (weights under 80% max) unless you have recently recovered from a back injury...
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