11/30 “Wednesday”

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Today's #techniquetuesday focuses on the kipping swing in a muscle-up. . Most often, we hear the "use your hips" cue, but it is technically incorrect because the hips really have nothing to do with it. The hips get high and horizontal as a result of strong lats and a strong pull. If you cannot get horizontal on a kipping ring muscle up, you will have a very hard time getting them consistently and you'll be hopping up there, or using all arms which will burn you out. The focus of your training, and a not-so-surprise is you need to get stronger pulls/lats to get a muscle up. Start working the "non-sexy" things, like strict pull-ups, horizontal ring rows, barbell rows, Powell raises, and more and you'll get the "sexy" movements hereafter, like the bar and ring muscle-ups. Once you get the strength, then the transition work you've been doing will make this movement happen. #badgercrossfit #badgerbuilt #technique #muscleup #howto #crossfit #crossfitgymnastics #gymnasty #fitness #gpp #pullups #ringmuscleups

A post shared by Badger CrossFit (@badgercrossfit) on Nov 29, 2016 at 11:23am PST

Mobility (Before class)

Lax ball pec smash, Lax trap, Banded shoulder, Keg Drill

Strength WOD
Strict HSPU (or DB Strict Press – L-seated), RDLs, Push Press, Slam Balls, Hang Power Cleans