1/24 Technique Tuesday

It's Technique Tuesday and our technique tips will help us be more efficient with burpees. Pay special attention to the bow, snake and jump position. The bow creates tension in your hips and enables you to snap them up so your feet can more easily reach your hands. You'll want to be as fast and efficient as possible for today's workout. Good luck! 
Gymnastics Pulling Progressions:  3 - 5 rounds not for time. Pick a hollow body hold, pull-up, muscle-up, rope climb or T2B progression that challenges you. You can pick an item from different levels.​​ Watch this video for the hollow body hold progressions. ​​​

Level 1

• 10 back to bellies
• 10 sec flexed harm hang
• 5 horizontal ring rows
• ​3 rope foot wraps to standing

Level 2

• 10 -30 Sec tuck hollow body hold (arms at sides)
• 3 negative pullups
• 3 muscle up transitions
• 1-12 foot rope climb

Level 3

• 10-30 sec straight leg hollow body hold (arms at sides)
• 3-5 strict pullups
• 2 muscle up attempts 
• 1-15ft rope climb

Level 4

• 10-30 seconds hollow body hold (arms and legs extended)
• 3 weighted pullups
• 1-3 muscle ups
• 10 linked toes to bar

then,
CrossFit Games Open 12.1
As many reps as possible in 7 mins of:
Burpee
Touch an object with both hands that is 6 inches above max reach. All of our PVC pipes have a strip of black tape 6 inches from the end. Use the PVC pipes to help measure your target. Good luck! 
We did this workout for our 2016 New Year Whole Life Challenge workout. Can you beat your score? Compare to Jan 16 or March 12, 2016.