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Thursday February 2, 2017 CrossFit Stapleton- Denver, CO

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Check Out This Awesome Information About Achieving Butterfly Chest-to-Bar Pulls-Ups!!

https://www.crossfitinvictus.com/blog/getting-butterflies-thinking-butterfly-chest-bar-pull-ups/

 

Getting Butterflies Thinking About Butterfly Chest-to-Bar Pull-Ups
Written by Travis Ewart

I love checking the Invictus blog every night to see what the workout is for the next day. I don’t know what it is, but when I see that the workout has pull-ups or chest-to-bar pull-ups, I get very excited. I know it’s not the same reaction for everybody, but I feel like that’s usually because they aren’t familiar with the feeling of swinging continuously, smoothly and rhythmically in their pull-ups. Many struggle with the movement of the butterfly technique even though they are strong enough for strict chest-to-bar pull-ups or regular pull-ups and that can be frustrating. 

As a gymnastics coach, I love studying movement and making sense of it. Watching bodyweight shift from one side to another, momentum starting, building and stopping and strength used efficiently are all part of my daily routine and one reason why I love my job. The other reason I love my job is watching athletes beat down the roadblocks that stand in their way. Below I describe three of the most important pieces of the butterfly chest-to-bar movement that stop your caterpillar from becoming a butterfly.

Follow the above Link to Read and learn more step by step on how to achieve this goal!!

There an awesome video on this blog as well that walks you through the different components of this movement.

 

 

 

CROSSFIT CLASSES:

Performance

A. For the following 20 minutes, increase the loading on the barbell each set,

allowing the initial positional work to help you build into heavy loading for your

full cleans from the floor.

Every 90 seconds, for 6 minutes (4 sets):

High Hang Clean x 1 rep @ 50-65 of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):

Hang Clean x 1 rep @ 65-80% of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):

Clean x 1 rep @ 80+% of 1-RM Clean

B. For time:

Row 1000 Meters

30 Alternating Pistols

30 Power Cleans (155/105 lbs)

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Fitness-

A. Every 90 seconds, for 6 minutes (4 sets):

High Hang Clean x 3 rep (light)

– Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):

Hang Clean x 3 rep (a wee bit heavier)

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):

Clean x 3 rep @ (just a tad heavier)

B. For time:

Row 1000 Meters

40 Bowlers Lunges

30 Hang Power Cleans (light)

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BOOTCAMP RX CLASS:

A. For time:

Run 1 mile

30 Alternating Pistols (or bowlers lunges)

30 T2B

30 Alternation Pistols (or bowlers lunges)

Run 1 mile

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