#paradisogymnastics

[chelsross]

View this post on Instagram

✨🤸🏼‍♀️Press Handstand Drills🤸🏼‍♀️✨ ••• ✨Panel Mat✨ Intermediate step between a press HEADstand and press HANDstand because you get to utilize your head as a third point of contact while working straight arm strength 💪🏼 ••• ✨Jumping✨ Focuses on proper positioning and balance while minimizing the strength component 🤸🏼‍♀️ ••• ✨Rolling✨ Definitely the hardest of the bunch! Focus on finding a stacked position with the hips and shoulders while using some momentum to lift the legs 🥵 ••• #handstand #presshandstand #progression #paradisogymnastics @paradisocrossfit (at Paradiso CrossFit Culver City) https://www.instagram.com/p/BuaKzOfHXDS/?utm_source=ig_tumblr_share&igshid=1et475mhhimqo

[chelsross]

🤸🏼‍♀️Gymnastics Conditioning🤸🏼‍♀️ ••• 6 Rounds for QUALITY 5 Piked Ring HSPU 3-5 BMU 30 Sec Bar Assisted HS Hold 6-10 Rolling Pistols 10 Wall Facing HS Floaters ••• Scale as needed! #havefun ••• #gymnastics #conditioning #paradisogymnastics @paradisocrossfit #handstandpushups #hspu #barmuscleup #handstand #pistol #floaters (at Paradiso CrossFit Culver City) https://www.instagram.com/p/BusPCSfnoGB/?utm_source=ig_tumblr_share&igshid=13vqkssww5m8i

[chelsross]

View this post on Instagram

💪🏼 Band Assisted Strict Muscle Up #6months 🤰🏼 ••• Which comes first, strict or kipping? 🤔 #chickenortheegg 🐔🥚 ••• Ideally, we learn the strict muscle up first. This way we develop the necessary strength and body awareness to perform the more dynamic version. ••• More often than not, I see people work towards the kipping version first...honestly so did I. It’s definitely easier to achieve and more commonly seen in the sport of CrossFit. ••• In a perfect world, we would all achieve strict before kipping. What are your thoughts?! 💭 ••• The band assisted strict muscle up is a great way to train strength and positioning...thanks for the assist @ridgedupree #teamwork ••• #strict #kipping #muscleup #progression @paradisocrossfit #paradisogymnastics (at Paradiso CrossFit Venice) https://www.instagram.com/p/BnHPr0Ths0c/?utm_source=ig_tumblr_share&igshid=paykiox9qs7r

[chelsross]

View this post on Instagram

✨Straight Arm Strength✨ ••• One of the most common faults I see when athletes attempt bar muscle ups is that they pull their chest to the bar too early. The high chest to bar method typically produces a chicken wing 🐔, shoulder pain and unnecessary strain on the athlete making the movement feel very difficult. ••• Instead of thinking of pulling yourself up and over the bar, try to think about pulling around the bar 🤔 An efficient bar muscle up is more of a push than a pull! ••• Use your lats to push down on the bar with straight arms as you rise. When you get to your max height, slightly pull yourself into the bar, then instantly push down on the par to catch at the top! ••• This drill may look easy, but I challenge you to try it without bending your arms! ••• Side note: this is the first time I’ve been on top of a bar in a WHILE and though it was simple, it made me really happy! 🤰🏼 ••• #barmuscleup #technique @paradisocrossfit #paradisogymnastics (at Paradiso CrossFit Venice) https://www.instagram.com/p/Bmy8VRQBASl/?utm_source=ig_tumblr_share&igshid=1uv8gk2w4vi2b

[chelsross]

View this post on Instagram

✨Muscle Up Transition Drill✨ ••• Do you struggle with transitioning too early in a strict or kipping muscle up? If so, this drill is for you! ••• ✨Start on your knees with your feet flexed so you can push through your toes. ✨I recommend using a false grip as it translates better to strict muscle ups. ✨Pull yourself up high enough so you end up pushing down on the rings...yes the PULL turns into a PUSH! 💪🏼 The rings should finish all the way under your chest with your chest up. ✨On the third rep, maintain the pause at the top and add a transition. Make sure you work the negative to really dial in the movement pattern! ••• #muscleup #transition #drill @paradisocrossfit #paradisogymnastics (at Paradiso CrossFit Venice) https://www.instagram.com/p/BmBsq1AFDkr/?utm_source=ig_tumblr_share&igshid=1ubdd2mrexj0v

[chelsross]

💪🏼Pistol Warm Up💪🏼 ••• This is my go-to warm up for pistols! ••• 1️⃣ Lunge—> point back toe—> lean forward (touch chest to thigh) and reach for the ground—> stand up! 2️⃣ Lunge—> point back toe and lift foot off the ground—> lean forward—> stand up without touching back foot to ground! ⭐️3️⃣ Lunge—> lift back foot off ground and grab ankle—> lean forward—> stand up! ••• 3️⃣ is my favorite...but a little harder to find the right position these days 🤰🏼😂 ••• #pistol #squats #warmup @paradisocrossfit #paradisogymnastics (at Paradiso CrossFit Venice)

[chelsross]

💪🏼Muscle Up Transition Drill💪🏼 ••• This is one of my favorite new drills to teach the muscle up transition! ••• Key 🔑 Points •False grip •Feet on edge of box •Lean back as you begin to pull •Keep rings as close together as possible •Pull to the bottom of your chest before sitting up •Pull through to vertical forearms •Press to support with elbows locked 🔒 ••• Start with a low box and work your way up! 💪🏼 ••• #muscleup #transition #drill #box #paradisogymnastics @paradisocrossfit (at Paradiso CrossFit Venice)

[chelsross]

✨🤸🏼‍♀️Join me at #paradisogymnastics this week to learn all the progressions that go into accomplishing this sequence!🤸🏼‍♀️✨ ••• Wednesday 5:30 pm @paradisocrossfit Culver City! #bethere ••• #handstand #presshandstand #pirouette #handstandpushups (at Paradiso CrossFit Venice)