{"id":416,"date":"2020-05-13T10:35:24","date_gmt":"2020-05-13T10:35:24","guid":{"rendered":"https:\/\/www.oversizeme.com\/?p=416"},"modified":"2023-07-14T13:49:27","modified_gmt":"2023-07-14T13:49:27","slug":"pro-tips-tackling-crossfits-toughest-moves","status":"publish","type":"post","link":"https:\/\/www.oversizeme.com\/pro-tips-tackling-crossfits-toughest-moves\/","title":{"rendered":"Pro Tips for Tackling CrossFit\u2019s Toughest Moves"},"content":{"rendered":"\t\t
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No athlete masters double-unders, muscle-ups, and handstand push-ups on day one of CrossFit. Getting these moves down takes practice, patience, and of course a killer training strategy. To give you a leg up, we talked to three CrossFit coaches about the best ways to approach each of these moves.<\/p>

Build strength and endurance with these functional moves.<\/p>

Spinning a jump rope under your feet twice per jump\u2014it sounds difficult, but doable. But where do you start? By jumping higher? Bending your knees more? To answer this question, we spoke to Will Lanier, general manager at BRICK Sport Performance Training in New York City, who explained how he coaches his athletes through mastering the double-under. \u201cThere are three things that athletes must keep in mind when trying to master this movement\u2014the jump itself, the origin of the motion, and the frequency of practice,\u201d he says.First up: the jump. \u201cStart with higher than normal singles at a really slow pace,\u201d advises Lanier. \u201cTake note of the tempo and the rhythm, how your feet hit the floor between rope passes. This is critical.\u201d<\/p>

Next, pay attention to your wrists\u2014that\u2019s where the movement starts. \u201cWhen learning, many athletes tend to make their arms spin like gigantic windmills. Stop. Just stop,\u201d instructs Lanier. \u201cIt’s all in the wrist. If you’re looking in the mirror and you see your arms moving like a crazy person trying to do the \u2018Single Ladies\u2019 dance, you’re doing it all wrong.\u201d<\/p>

Lastly, practice every day. \u201cThrowing in two to three minutes of DU practice before every WOD will have you mastering this movement in no time,\u201d says Lanier.<\/p>

Kick your adrenaline into overdrive with these grueling routines.<\/p>

The holy grail of CrossFit movements, muscle-ups require you to bring your body from a hanging position below a bar or set of rings to above the bar or rings with your arms extended (it looks like this). Nate Forster, CrossFit coach\/competitor and owner of Reebok CrossFit 5th Ave and Reebok CrossFit Miami Beach,\u00a0provided a game plan for how to improve.<\/p>

Start by taking note of your grip. \u201cI never teach false grip [wrist placed above the bar or ring rather than below it],\u201d says Forster. \u201cEveryone should learn how to do it from a regular grip.\u201d<\/p>

Before attempting a muscle-up on the high rings, beginners should practice muscle-up progressions on a low set of rings, and do so on a daily basis. When you\u2019re ready to go for the full muscle-up, give your body time to adjust to the technique. \u201cFor five weeks, I suggest doing five sets of muscle-up attempts without even trying to go over the rings,\u201d says Forster. \u201cThat muscle memory alone will help you take your muscle-ups to the next level.\u201d<\/p>

\u201cAthletes should also know that there are three key parts to the muscle-up: the kip, high hips, and fast head through the rings, all of which need to be over exaggerated. That\u2019s when you know you\u2019re doing it right,\u201d says Forster. \u201cVisualize this: There is a mirror on the other side of the rings and you have to break that mirror with your head. Swing as fast as you can, think about bringing your belly button up to the rings, keep your elbows tucked in, and just go.\u201d<\/p>

Where do you start? Follow our guide.<\/p>

Handstands are tricky enough on their own, but handstand push-ups require you to not only be upside down, but also press your bodyweight while you’re inverted. We caught up with Nick Vera, head coach and general manager at\u00a0Mission CrossFit San Antonio to get his expert tips for athletes looking to improve this movement.\u201cWe encourage our athletes to spend time holding handstands up against the wall to get used to the position, because often times athletes are disoriented when first practicing handstand push-ups,\u201d says Vera. \u201cThe easiest way to figure out how wide to place your hands is to check where your hand positioning is when doing a regular or hand-release push up. This is more than likely the athlete\u2019s strongest pushing position, hence why you default to it when doing push-ups.\u201d<\/p>

Vera went on to tell us how kipping can help you perfect the handstand push-up. \u201cThose who are proficient in kipping have a huge advantage over those doing strict handstand push-ups,” he says. “Because they will not only save their shoulders by kipping, but they can also potentially move faster if they have mastered the skill.”<\/p>

We decode the Language of CrossFit. Pro Tips for Tackling CrossFit\u2019s Toughest Moves<\/a><\/p>

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No athlete masters double-unders, muscle-ups, and handstand push-ups on day one of CrossFit. Getting these moves down takes practice, patience, and of course a killer training strategy. To give you a leg up, we talked to three CrossFit coaches about the best ways to approach each of these moves. Build strength and endurance with these […] More<\/a><\/p>\n","protected":false},"author":2,"featured_media":5898,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[53,54,52],"tags":[],"_links":{"self":[{"href":"https:\/\/www.oversizeme.com\/wp-json\/wp\/v2\/posts\/416"}],"collection":[{"href":"https:\/\/www.oversizeme.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.oversizeme.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.oversizeme.com\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.oversizeme.com\/wp-json\/wp\/v2\/comments?post=416"}],"version-history":[{"count":1,"href":"https:\/\/www.oversizeme.com\/wp-json\/wp\/v2\/posts\/416\/revisions"}],"predecessor-version":[{"id":5899,"href":"https:\/\/www.oversizeme.com\/wp-json\/wp\/v2\/posts\/416\/revisions\/5899"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.oversizeme.com\/wp-json\/wp\/v2\/media\/5898"}],"wp:attachment":[{"href":"https:\/\/www.oversizeme.com\/wp-json\/wp\/v2\/media?parent=416"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.oversizeme.com\/wp-json\/wp\/v2\/categories?post=416"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.oversizeme.com\/wp-json\/wp\/v2\/tags?post=416"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}