Road map for getting a skill

Progressions, modifications, scales

The goal is for the member to work through these and find where they are at and know their next step

Pull ups

progression options:

Kip swing with feet on box

2 kip swings + 1 Kip, with feet on box

2 kip swings + pull-up, with feet on box

2 kip swings + 1 pull-up + 2 kip swings, with feet on box

box pull-ups

strength options:

banded on rig and pvc pull down

barbell on rig rows

barbell on rig seated pull ups

banded pull up (and crossed)

- strict or swing/kip

banded on J hook pull up

- strict or swing/kip

Muscle ups

Ring support

Strict ring dip

low ring transition

Kipping low ring transition, feet close to hips

Kipping low ring transition, feet away from hips

Kipping ring MU

Handstand walk

Kick up some, no wall

Kick up to wall, tap, down

kick up and hold

hold and shift weight on shoulders

hold and lift hands up a bit

Toes on a box, bent, hands walk around box

HS walk into the wall a few steps

no wall, kick up with friend support

no wall, walk with friend support

Rope climb progressions

- lay/sit rope pull climbing to feet

- seated box leg wrap

- pull up rig hold feet wrap stand

- seated box leg wrap stand up

dips

db on boxes feet on the floor

db on boxes feet on the floor

Rings jump and hold

Rings jump and slowly descend

swamp matador as needed

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

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