| MUSCLEUP WEEK |
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Today we are working on each position of the #muslceup in false grip. This will build false grip strength. If you have a strict MU you can raise the rings higher so you have to pull more!
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▪️Remember, chest “tall” and the pull leads (not the hip). Eyes look ahead not down ( when you look down it brings your chest down and we want to land above the rings not “down” on the rings)
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DRILL
✔️Start seated so head is directly under rig
✔️pull to sternum & pause
✔️pull to transition & pause
✔️dip & pause
🔺FEET on box in tight tuck position
✔️repeat the steps in negative position
🔺One “box assist” MuscleUp in false grip
✔️ return to start w. pause at each section
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Demo'd by #cfgcoach @pamelagnon
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#cfg #cfgymnastics #cfgseminars #crossfitgymnastics #gymnasty #crossfit #cfgfamily #crossfittraining @crossfittraining @crossfit
video @risingcrossfit
#cfgmuscleupweek
 
| HANDSTAND COMPLEX WEEK |
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▪️We
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| HANDSTAND COMPLEX WEEK | -------------------------------------------- ▪️We've had a blast this week! NOW IT IS YOUR TURN.... ▪️COME UP WITH YOUR OWN handstand obstacle course and tag #CFGhandstandComplex for the cha
5x4 Ice Cream Maker (rings) with: 
10 Hollow Rocks between each set 
#cfgprogramming
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5x4 Ice Cream Maker (rings) with: 10 Hollow Rocks between each set #cfgprogramming
Working on a portion of 100 words of fitness...master the basics of gymnastics- holds! 🙌🏼
#Repost @cfkate
・・・
Med-ball keeping me honest! 45 seconds is where I
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Working on a portion of 100 words of fitness...master the basics of gymnastics- holds! 🙌🏼 #Repost @cfkate ・・・ Med-ball keeping me honest! 45 seconds is where I'm currently stuck, the journey to 1 minu
🙌🏼#lovethismessage

#Repost @coachclint_cfc
・・・
Throwback to that one moment... that day everything changed for you. When it finally clicked. Basic movements blossomed into things that used to feel i
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🙌🏼 #lovethismessage #Repost @coachclint_cfc ・・・ Throwback to that one moment... that day everything changed for you. When it finally clicked. Basic movements blossomed into things that used to feel i
A look ahead with CFG 🤸‍♂️
🙋🏻‍♂️More effective progressions. 🙋🏽Better understanding of movement 💁🏿‍♂️First Muscle up?
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A look ahead with CFG 🤸‍♂️ 🙋🏻‍♂️More effective progressions. 🙋🏽Better understanding of movement 💁🏿‍♂️First Muscle up?
| HANDSTAND COMPLEX WEEK |
--------------------------------------------
▪️You voted…we listened! This week we have some challenges, for sure…but we will give you a scaling option.
▪️post yourself trying our
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| HANDSTAND COMPLEX WEEK | -------------------------------------------- ▪️You voted…we listened! This week we have some challenges, for sure…but we will give you a scaling option. ▪️post yourself trying our
3 Rounds
20 Forward Rolls
20 Pistols
#cfgprogramming
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3 Rounds 20 Forward Rolls 20 Pistols #cfgprogramming
Love seeing our community get after our #CFGhandstandComplex week!!
#Repost @joshbro3n
・・・
Getting upside down with this fun little complex from @cfgymnastics 
6 rounds - go every 90sec
3m handstand walk
2 strict hspu
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Love seeing our community get after our #CFGhandstandComplex week!! #Repost @joshbro3n ・・・ Getting upside down with this fun little complex from @cfgymnastics 6 rounds - go every 90sec 3m handstand walk 2 strict hspu
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| HANDSTAND COMPLEX WEEK |
--------------------------------------------
▪️You voted…we listened! This week we have some challenges, for sure…but we will give you a scaling option.
▪️post yourself trying our
Add this image to home page
| HANDSTAND COMPLEX WEEK | -------------------------------------------- ▪️You voted…we listened! This week we have some challenges, for sure…but we will give you a scaling option. ▪️post yourself trying our
A: Accumulate 1:00 In Tuck/Bent arm/straight arm frog planche *Find the position you can hold at least :05 at a time and hold that till you
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A: Accumulate 1:00 In Tuck/Bent arm/straight arm frog planche *Find the position you can hold at least :05 at a time and hold that till you've accumulated 1:00 B: Deficit HSPU: 10x5 ~Rest As Needed *The height is subjective. Find a hei
| HANDSTAND SCISSOR | ------------------------------
▪️Our focus this week is on handstand complexes but so many questions on how to master the hold. Besides spotting (which we LOVE)...here is a great drill. ---------------------
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| HANDSTAND SCISSOR | ------------------------------ ▪️Our focus this week is on handstand complexes but so many questions on how to master the hold. Besides spotting (which we LOVE)...here is a great drill. ---------------------
We love inspiring others to make their own version of our #CFGhandstandComplex 🤸‍♂️
#Repost @gabicoach
・・・
Vou ali fazer uns HSPU
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We love inspiring others to make their own version of our #CFGhandstandComplex 🤸‍♂️ #Repost @gabicoach ・・・ Vou ali fazer uns HSPU's... Quer aumentar sua habilidade e controle corporal?? Vem comigo
| HANDSTAND COMPLEX WEEK |
--------------------------------------------
▪️You voted…we listened! This week we have some challenges, for sure…but we will give you a scaling option.
▪️post yourself trying our
Add this image to home page
| HANDSTAND COMPLEX WEEK | -------------------------------------------- ▪️You voted…we listened! This week we have some challenges, for sure…but we will give you a scaling option. ▪️post yourself trying our
"Mary" 
20 Min AMRAP 
5 HSPU 
10 Pistols 
15 C2B Pull Up

#cfgprogramming
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"Mary" 20 Min AMRAP 5 HSPU 10 Pistols 15 C2B Pull Up #cfgprogramming
SWIPE LEFT for September- October & some of November 🔺FOR A FULL LIST OF COURSES go to training.crossfit.com 🔺 ▪️for all levels ▪️athletes & coaches ▪️do not need L1 to attend 🔥
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SWIPE LEFT for September- October & some of November 🔺FOR A FULL LIST OF COURSES go to training.crossfit.com 🔺 ▪️for all levels ▪️athletes & coaches ▪️do not need L1 to attend 🔥
| CFG COURSE |
 Welcome to the #cfgfamily ...Led by  #cfgcoach @estradaflys
・・・
Great weekend with this crew @cfironhorse. #cfgymnastics @cfgymnastics
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| CFG COURSE | Welcome to the #cfgfamily ...Led by #cfgcoach @estradaflys ・・・ Great weekend with this crew @cfironhorse. #cfgymnastics @cfgymnastics
Working on those 4 neurological comments 🙌🏼balance - agility - flexibility - coordination AND so much more!!
#Repost @adrianconway_
・・・
Single leg box jumps for height, and shuttle sprints. We are doi
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Working on those 4 neurological comments 🙌🏼balance - agility - flexibility - coordination AND so much more!! #Repost @adrianconway_ ・・・ Single leg box jumps for height, and shuttle sprints. We are doi
| HANDSTAND COMPLEX WEEK |
--------------------------------------------
▪️You voted…we listened! This week we have some challenges, for sure…but we will give you a scaling option!
▪️post yourself trying our
Add this image to home page
| HANDSTAND COMPLEX WEEK | -------------------------------------------- ▪️You voted…we listened! This week we have some challenges, for sure…but we will give you a scaling option! ▪️post yourself trying our
A: 10 Mins To Establish you max set of ring Muscle ups *Do not rush here. Naturally one set will be your max, its pretty unlikely you will get multiple chances. If one isn
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A: 10 Mins To Establish you max set of ring Muscle ups *Do not rush here. Naturally one set will be your max, its pretty unlikely you will get multiple chances. If one isn't possible, find a max negative muscle up. AKA; top down as slow as
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