German Hang
This is an advanced version of the German Stretch. Click HERE for a demo with explanation.
Handstand Pushups
A tough movement for many CrossFitters, both strict and kipping are demonstrated in the above video. Click HERE or a demo with explanation and scaling suggestions. Scaling/Substitution Suggestions: Perform
L-sit
Click HERE for a demo with explanation and scaling options. Mobility Suggestions: Hamstrings: Flossing, Smash with Lacrosse Ball Hip Work: Gristle, Groiners (Banded variation), Pigeon (Box variation), Hip Prep, Hip Extension with band
Muscle-ups
This is a very challenging movement and a big goal for many CrossFit athletes! Your first goal is to perform a quality full range of motion pullup and ring dip.
Headstand
Basic inversion practice! Click HERE for a demo with explanation and progressions. Safety Tip: Do not perform this movement if you have any neck issues!
Hollow Rock
Make sure you understand the Hollow Body Position first HERE. For a demo video of the Hollow Rock with explanation and scaling suggestions click HERE.
Muscle up Ring Row
Watch the demo with explanation HERE. If you are trying to get a muscle up and you have mastered this drill, try the Wide Grip Muscle Up Ring
L-pullup
An advanced version of the Strict Pullup. Click HERE for a demo with explanation. Mobility Suggestions: Overhead Position: Overhead Band Distraction, Foam Roll Lats, Keg Drill, T-spine Smash Hamstrings: Flossing, Smash with Lacrosse
