| SHAPES & TENSION | ...... An effective drill we teach at our course so athletes understand how to create tension from the arch to hollow AND continue tension through the “catch” or support in bar/ring muscle ups. . What new drill will be your “ah-ha” moment?! Come find a new cue or learn the “why” behind technique to improve your coaching or performance! ...... #cfgcoach @chuckbennington works with athlete @caitlinkdowling @seawardcrossfit on correctly executing this drill. ....... TO REGISTER

| TENSION WHILE IN MOTION | Great drill for 2 reasons: 1️⃣ It helps you build spatial & body awareness bc you are moving from bottom to top support and doing it while body hits a tuck shape into open hollow support. Notice how tight #cfg coach @pamelagnon lands (hence creating tension) ... in full control of momentum bc she is pushing "down" on bar as She catches in support position - also in a slight #hollowbody position -- most effective way to land in support for this skill. 2️⃣ It forces you

|STATIC DYNAMIC COMPLEX| ---------------------- ▪️Can you go from shoulders taps to an immediate hold? This complex will challenge your handstand knowledge for sure! ------------------------- Advanced is freestanding and scaled would be on wall (try belly to wall if you have enough handstand control). ----------------------- 🔺5 shoulder taps 🔺3 second hold 🔺repeat until failure. ▪️try 3-5 sets ----------------------- WANT MORE HANDSTAND KNOWLEDGE? Click link in bio and join us for a weekend o