How To: Knees-2-Elbows

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Strength in Conditioning for Saturday, April 12, 2014

When it comes to Knees-to-Elbows, its all in the rhythm baby! A prerequisite to stringing several of these movements together is the kip. Practice just kipping for a few minutes, really emphasizing swinging your chest forward and legs back in the front, and then chest back and legs forward on the way back. Once you have warmed up your kip, Knees-to-Elbows becomes just a more emphasized expression of this same movement. Use your core strength to snap your knees up to your elbows as you actively press the bar down using the muscles in your upper back. As soon as your knees make contact with your elbows, swing your legs down and back behind the plane of the bar to force your body into your kip once again. Often times the second Knees-to-Elbow is the most difficult one to string together, but fight for it and by the 3rd or 4th rep you may find your rhythm easily.
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Branson Murphy - CrossFit Scottsdale>

ROLL OUT
Use a barbell and roll out inner/outter/center quad
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WARM UP
200 Meter run
5-10 Banded good mornings
10 Handstand shoulder touches
5 Plyo push ups off wall or ground
5 Squat jumps
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MOBILITY
Angry splits
2 Minutes front to back on both sides
1 Minute side to side
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SKILL
Knees to elbows
Handstand pushups
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CONDITIONING
3 Rounds
10 Chest to bar pull ups | Rest 20 sec onds
10 Sit ups | Rest 20 sec onds
10 Handstand push ups | Rest 20 sec onds
10 Knees to elbows | Rest 20 sec onds
10 Push ups | Rest 60 sec onds
LIFE: Ring Rows | 5 Negative handstand pushups |5  Negative knees to elbows | 5 Negative pushups
SPORT: Muscle ups
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COOL DOWN
5 Minutes Z1

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