Tuesday

Winners for the Nutrition Challenge will be announced Saturday during class!

A) Working Weaknesses
Take 15-20 minutes to work on either of these two movements (or a little bit of both):
1) Pull Ups: kipping, strict (watch Cassie's video below), chest to bar, butterfly, butterfly chest to bar, weighted, etc
2) HSPU: kipping, strict, deficit 

* Use time wisely
* Try to progress one level up from what you're used to on the movement (ex: if you use a green band for pull ups, try to use a purple band)
* Ask a coach or others in class for assistance

B) Kelly - 30 minute time cap
5 rounds
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

Our PT, Cassie, shows us a good progression for strict pull ups. Check it out! #Repost @opt_puyallup with @repostapp ・・・ Want to do a strict pull up?! Follow along for a 6 step progression to get the strength necessary for pull ups. Even if you can already do pull ups these can help make them stronger. Part 1 of 6 - the active hang! Hanging from the bar, pull your shoulder blades together and down to actively hold your body up. Gradually work on your endurance here until you can hold for at least 30 seconds. Follow it up with some shrugs where you relax your shoulders then pull yourself back up. Elbows stay relaxed and all motion is coming from the shoulder blade.

22 Likes, 3 Comments - Imperial CrossFit (@imperialcrossfit) on Instagram: "Our PT, Cassie, shows us a good progression for strict pull ups. Check it out! #Repost..."