Movement Prep for CrossFit Open 17.4
Video by Michael Tancini

A.
Please check out our friend, and newly minted Physical Therapist Michael Tancini’s Movement Prep Notes for 17.4

B.
Assault Bike or Row x 8-10 minutes at a light, conversational pace

and then …

Spend the next 10 minutes focusing on specific mobility restrictions suggested in the video, to include some of the following:
Banded Hamstring Floss
Banded Pec Stretch
Ankle Floss
T-Spine Opener
Single-Arm Hang from Bar x 30 seconds each arm

and then …

Getting Butterflies Thinking About Butterfly Chest-to-Bar Pull-Ups
Written by Travis Ewart
(Originally published on January 21, 2016)

I love checking the Invictus blog every night to see what the workout is for the next day. I don’t know what it is, but when I see that the workout has pull-ups or chest-to-bar pull-ups, I get very excited. I know it’s not the same reaction for everybody, but I feel like that’s usually because they aren’t familiar with the feeling of swinging continuously, smoothly and rhythmically in their pull-ups. Many struggle with the movement of the butterfly technique even though they are strong enough for strict chest-to-bar pull-ups or regular pull-ups and that can be frustrating.

Getting Butterflies Thinking About Butterfly Chest-to-Bar Pull-Ups
Written by Travis Ewart
(Originally published on 1/26/2017)

I love checking the Invictus blog every night to see what the workout is for the next day. I don’t know what it is, but when I see that the workout has pull-ups or chest-to-bar pull-ups, I get very excited. I know it’s not the same reaction for everybody, but I feel like that’s usually because they aren’t familiar with the feeling of swinging continuously, smoothly and rhythmically in their pull-ups. Many struggle with the movement of the butterfly technique even though they are strong enough for strict chest-to-bar pull-ups or regular pull-ups and that can be frustrating.

Bar Muscle-Up: Drill For The Swing
Video by Travis Ewart

Breaking down complicated movements is an absolutely necessary step to improving the finer details of a skill. The bar muscle-up can be a difficult movement for even the most seasoned of athletes, leading to “chicken winging” or the feeling of tipping over the bar with your feet swinging skyward behind you. Start your muscle-up with this drill called the ‘Air Chair Swing’ and see how simple mechanics and timing can lead to a swing-assisted muscle-up that requires less guess work and effort simply by working a consistent and duplicable pattern.

Bar Muscle-Up: Drill For The Swing
Video by Travis Ewart

Breaking down complicated movements is an absolutely necessary step to improving the finer details of a skill. The bar muscle-up can be a difficult movement for even the most seasoned of athletes, leading to “chicken winging” or the feeling of tipping over the bar with your feet swinging skyward behind you. Start your muscle-up with this drill called the ‘Air Chair Swing’ and see how simple mechanics and timing can lead to a swing-assisted muscle-up that requires less guess work and effort simply by working a consistent and duplicable pattern.