CFT Accessory 01222020

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Do you bend your legs in the arch/back swing of your muscle up? Breaking at the knee is remarkably inefficient- especially if you have a BIG backwards kick. Think time under tension, wasted energy- or use of energy in the wrong direction. I see a lot of athletes (myself included) who think they need a huge backwards kip to generate the force to get on top of the rings. Then they miss the transition. It’s not about going backwards- it’s about going forwards and UP. Rodrick has added in this drill before my MUP practice and it’s helped immensely. Get the lightest wallball you can and try to toss it as far as you can either up or forward. Try 10-15 of these. Then when you jump on the rings imagine that same ball toss when you kip. Want more stuff like this? We offer FREE gymnastics, accessory, and female camp programming at RoloAthletics.com #muscleup #practice #transitions #kippingringmuscleup #crossfit #roloathletics

A post shared by Shawna Norton (@shawna_norton) on Jan 21, 2020 at 4:21pm PST

Gymnastics Warm up:
2 rounds:
25 ft seal walk
10 toes to bar (Open up on the arch) (Stay tight)

2 rounds:
Jumping ring muscle up + 2 dips x 3

Kipping ball throw x 5

2 rounds:
Break a brick wall with your head drills x 5