Weak of Emphasis (WOE) Transitional Gymnastic movements Skill- Movements will include L-sits, Muscle Ups, and L-sit dips. Why is this important? Because gymnastics is hard! Practicing transitional movements addresses muscle memory which helps you perform complex movements with greater effectiveness. The more you practice the movement, the better you become at it. It sounds like common sense, but it is amazing how little time we spend working on transitional movements that helps us to get to point A to point B. For example- the transitional movements or an olympic lift such as the snatch or a muscle up. Both take compound movements that involve the entire body to perform the task. The only way we perform more efficient at the movement is by eliminating poor form and technique during the transitional movements. Are there other benefits of practicing this? It strengthens your core (the power house of any movement), helps keep your body aligned properly, your chance of injury while performing other movements go down, and overall proprioception increases. Definition: Proprioception- the sense of how your own extremities are positioned in space
CrossFit Hagerstown WOD 12.17.12-
"Upping the Ante"
For 7 minutes on the minute, perform-
5 Power Cleans (40%), 10 Ring Pull ups/Ring Rows
For 5 minutes every 30 seconds, perform- 1 Power Clean (40% of 1 RM), 5 Dips Then 3 Row Pull- ups or Dips Slow motion (4 seconds up/4 seconds down) Then -50 Bear Climbers- See ya guys at the box at 5!
