Wednesday – 160525

If you’re looking for a good resource to help with your gymnastics movements, follow Jen Smith on Instagram @nichecrossfit. She competed at the 1996 Atlanta Olympic Games, and is now part of the CrossFit Gymnastics coaching team. She is an amazing resource, so make sure to follow her.

Today, I bring you a drill she uses to help improve T2B efficiency. Check it out!

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I use this drill fairly often with beginner/intermediate athletes trying to get their toes to bar a little 'snappier' (aka more efficient) and/or learning how to create tension on the bar to string reps. 🔹Set up so you can hold bar with straight arms & feet flat on floor… or a shit tonne of plates 😆 🔹Pull shoulders behind bar & flick feet up as fast as possible 🔹As soon as feet reach floor/plates again, shoulders should be loaded in front of bar ready for the next rep. This position should be super tight to get out of the loose bum skydiver style back swing. 🔹Last couple reps = scaling option #nichecrossfit #nichegymnastics #respecttheprocess #crossfit #core #toestobar #gymnastics #cfgymnastics

A post shared by CrossFit ⇢ Fremantle WA (@nichecrossfit) on

Spealler Warmup
CrossFit Warmup

10 Minute EMOM
100m Sprint
– 50m out, 50m back
– Score is slowest time
– Shuttle run inside if rain

Thruster 95/65

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