THURSDAY, MARCH 29TH 2018

CrossFit Fannin – CrossFit

PULL UP HOMEWORK:

I’M GOING TO SPEND THREE POSTS DESCRIBING THE THREE PRIMARY MUSCLE GROUPS TO ACHIEVE EFFICIENT STRENGTH FOR THE STRICT PULLUP.

FIRST PRIMARY MUSCLE GROUP: LATISSIMUS DORSI OR “LATS”

-LATS PLAY A ROLE IN PULLING, PUSHING, AND ROTATING THE ARMS. SO FOR US THEY ARE PRIMARY MOVERS IN PULLUPS, TOES TO BAR, CHEST TO BAR, MUSCLE UPS, SNATCH/CLEAN, AND FRONT SQUAT.

WHAT IS IT IMPORTANT TO KNOW THESE THINGS BECAUSE I THINK IT’S IMPORTANT TO UNDERSTAND THE “WHY” BEHIND DOING THINGS.

FOR VISUAL PICTURE OF THE MUSCLE GROUP CLICK HERE:

https://www.freetrainers.com/exercise/muscle/lats

GREAT EXERCISES TO ADD IN TO STRENGTHEN THIS GROUP COULD INCLUDE:

1. BENT OVER ROWS (BARBELL AND DB)

2. CLOSE GRIP CHINUPS (WITH OR WITHOUT THE BAND)

3. WIDE GRIP CHINUPS(WITH OR WITHOUT THE BAND)

4. SAME FOR PULLUPS( CLOSE GRIP AND WIDE GRIP)

5. ROWING WILL STRENGTHEN THESE MUSCLES AS WELL , BUT WOULDN’T RECOMMEND ROWING ALONE.

*A FEW MORE THINGS TO WORK IF YOU WANT TO ADD TO YOUR STRICT PULLUPS AND CORE WORK.

* THE NEXT TWO DAYS I WILL HIT THE OTHER PRIMARY MUSCLE GROUPS!!!

Metcon (AMRAP – Rounds and Reps)

W/ A PARTNER COMPLETE AN 18 MINUTE AMRAP OF:

-PARTNER 1 400 METER RUN

PARTNER 2 PERFORMS AN AMRAP OF:

8 SDHP (35/53)

8 GOBLET SQUATS

8 KB ABTWIST

*EVERYTHING IS WITH THE KB

WHEN THE RUNNER GETS BACK THEY WILL PICK UP WHERE THE OTHER PERSON LEFT OFF.

**TOTAL ROUNDS AND REPS PER TEAM.

ROW-500 METERS

-IF BAD WEATHER JUST RUN 2 X 200

CASH-OUT

GRIP STRENGTH:

TABATA X 6 ROUNDS

-HANG FROM PULL UP BAR

*IF YOU HAVE TO BREAK JUST SHAKE IT OUT AND HOP BACK UP NO FEET ON THE FLOOR

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