Foundational Movements

CrossFit CPHS Skill Progressions

Handstand and Handstand Push ups:

http://gymnasticswod.com/content/handstand-against-wall-progression-pt1

http://gymnasticswod.com/content/handstand-against-wall-progression-pt2

Kick to a Handstand:

http://gymnasticswod.com/content/kick-handstand-progression-pt1

http://gymnasticswod.com/content/kick-handstand-progression-pt2

http://gymnasticswod.com/content/kick-handstand-progression-pt3

Kicking  HSPU:

http://gymnasticswod.com/content/kipping-handstand-push-progression-pt1

http://gymnasticswod.com/content/kipping-handstand-push-progression-pt2

Strict HSPU:

http://gymnasticswod.com/content/strict-handstand-push-progression

Handstand Walk:

http://gymnasticswod.com/content/handstand-walk-progression-pt1

http://gymnasticswod.com/content/handstand-walk-progression-pt2

RING MUSCLE UPS

FALSE GRIP:

Part 1

TRANSITION WORK:

Part 1     Part 2     Part 3

STRICT MUSCLE UP:

Part 1 

NO-FALSE GRIP MUSCLE UP:

Part 1     Part 2     Part 3     Part 4

BAR MUSCLE UP:

Part 1     Part 2     Part 3

PISTOLS

Part 1     Part 2     Part 3     Part 4

L-Sit

Part 1     Part 2     Part 3

Hollow Body and Hollow Rock

Part 1     Part 2

Rope Climb

Part 1     Part 2     Part 3     Part 4     Part 5     Part 6     Part 7     Part 8

 

Pushups

Demo/Part 1    Part 2 (scaling and progression) 

Pullups

Part 1 (this is an excel doc with a full test and progression plan for developing strict pullups)

Part 2 (Pullup Fundamentals – Mechanics)

Part 3 (Kip Progression)

Part 4 (Chest To Bar Pullup)

BUTTERFLY PULLUP: Part 1  Part 2  Part 3  Part 4

Mobility Exercises and Videos

SHOULDER INTERNAL ROTATION (pushups, dips, muscle ups, etc.)

1)  Shoulder Internal Rotation Bar/partner assisted supine smash:   (Entire Video)

2)  Shoulder Internal Rotation Banded Full Arm Extension   (0:30-1:30)

SHOULDER EXTERNAL ROTATION (overhead movements, HSPUs, etc.)

1) Shoulder External Rotation Straight Arm Band (8:20-8:50)

2)  Front Rack External Rotation High:   (2:30-3:40)

3) Front Rack External Rotation Low:   (4:05-5:00)

4)  Lat Smash    (6:20-7:00)

WRIST/TRICEPS/FOREARMS (elbow/wrist pain, extension, overhead positioning)

1) Band-Distraction Wrist Stretch (3:45-4:25)

2) Tricep Mash on bar    (7:02-7:40)

3) Manual Forearm work (2:00-3:10)

4) Elbow Un-bender

T-SPINE/NECK/1st Rib

1)“Keg Stretch” using double balls or Roller  (2:55-4:00)

2) 1st Rib:   (1:20-1:45)

3) Ball Scalene mash    (2:00-4:00)

PEC:

Pec Minor Internal Rotation (2:10-3:20)

HIPS:

FLEXION AND EXTERNAL ROATION

1) Hips Floor External Rotation  (1:45-5:00)  multiple variations

2) Hips Elevated External Rotation:   (0:30-2:40)

3) Hip Capsule in External Rotation (Deadlift Prep):   (3:05-3:42)

EXTENSION AND INTERNAL ROTATION

Traditional Couch Stretch (starts at 2:20)

Couch Stretch Banded Extension:   (0:30-1:05)

Super Couch Stretch:  (0:00-2:30)

Quad Anterior Hip Mash: (1:05-End)

HAMSTRINGS:

1) Hampstring/Hip Flossing:  (2:05-2:45)

2) Hamstring Supine PNF:  (4:25-6:35)

QUADS/ADDUCTORS

1) Bar Adductors:   (3:30-4:05)

2) VMO/Medial Quad with ball or PVC:   (1:30-2:05)

ACHILLES/CALVES/ANKLES/SHINS

1) Calves Standing Stretch against post:   (2:35-2:55)

2) Squatting ankle stretch against post with band assist  (2:50-4:00)

3) Standing Ankle External rotation:  0:40-1:30

3) Calves and Achilles PVC/bar/hand mashing   (1:45-2:40)

Pronađi svoj termin i Prijavi se na trening

Fitness Centar Superbia

Zagrebačka avenija 108 (zgrada super Konzuma, etaža -1)
10 000 Zagreb

Radno vrijeme

  • Ponedjeljak-Petak:

    08:30 - 10:30

    15:00 - 22:00

  • Subota:

    09:30 - 11:30

    15:00 - 20:00

  • Nedjelja:

    16:00 - 20:00

Pratite nas