How to develop your SKILLS to become an RX athlete and make Quarterfinals (Part 3 of 4)
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- čas přidán 26. 06. 2024
- Part 1: • How to become an RX at...
Part 2: • How to develop your EN...
Part 4: • How WODprep can help y...
Welcome to Part 3 of my 4-part series; “How to become a fully RX’d athlete and qualify for Quarterfinals”.
In this video, Part 3, I dive deeper into the last fundamental element of an RX athlete - SKILLS. Without skill, it is VERY hard to make it into Quarterfinals, RX workouts, etc.
But with smart training, and focusing on the core elements of learning the skills you need, you can systematically work your way to fully RX level, and ensure no movement will be a stumbling block for you in competition.
Let me know in the comments -
1. Which skill is missing for you that you need to work on next?
2. What is your plan to make it happen?
I’ll be checking the comments regularly. Feel free to ask questions, share your thoughts, and anything else you want to say - I’ll respond to every comment here and help you come up with a plan of action so that you’re even more prepared to crush the 2024 CrossFit® Quarterfinals and/or the 2025 CrossFit® Open!
P.s. You don’t want to miss video 4 which will be releasing Wednesday morning at 10am EST! In video 4 I’ll tie it all together and I show you exactly how we’ve created something that can help you gain skills, strength, and engine so you can become a fully RXd athlete and make it to quarterfinals!
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I’m "no fluff" and "no B.S" - just training and strength tactics that have worked at my own gym or in my own competition training.
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Part 1: czcams.com/video/-OwFDKjjegw/video.html
Part 2: czcams.com/video/Uhhec-mLAvE/video.html
Part 3: czcams.com/video/Z5ZQKDl37UQ/video.html
Part 4: wodprep.com/wodprep-academy/
I’ve been practicing for just three months and I’ve decided to focus on one skill per month.
For March, I made my first Toes to Bar. For April, my goal is getting ten unbroken double unders.
Slow and steady.
This is a good strategy! I think you could even extend it out to 2 months per skill to see more significant progress before switching it up though.
Smart way to organize this. Helping people understand the correlation between certain exercises and to progress to them is definitely a great way to avoid injury. Some athletes need protection from themselves 🤣 so it's good you push this progression. Definitely doing this! Thanks, man!
Honestly still on all the foundations level 1 movements!
Which ones are you focusing on just now?
I need to learn the basics... pull ups and toes to bar next
Sounds good. Where are you at with them?
I would love to learn handstand pushups and handstand walks
Nice! What stage are you at with them?
@@WODprep I can do about 6 handstand pushups, but I'm nowhere near handstand walks yet
I am planning to develop BMU through developing more strict PU, increase my volume in doing TTB and CTB under stress. For most I am focusing currently to increase my core strength. Nice series Ben keep going Bro
Sounds like a solid strategy!
Taking notes the whole time!!! Love these videos, it really helps to break down each segment and level for beginner athletes, and what should we focus on. I am striving to be better at skills as well. Just like some people below mentioned, I decided to work on one skill each month. January I got my first 20 unbroken double unders. In February and March I've been working on pull ups, and I just did my first Crossfit Open, and did kipping pull ups for the first time! I will try to work on those skills as much as I can and then move to toes to bars next month!
That's awesome, sounds like you have a good plan. Extending it out to 8 weeks works too, to see more significant progress. If time allows, 2 skills at once can be pretty successful. More on this in my next video! Glad you're finding them useful.
Bar muscle ups - all the boxes checked except for strict pull-ups. Currently working on strict pull-ups, so your list is so affirming that I'm heading in the right direction!! Thank you so much for this framework!!
Good stuff! Keep working on that last piece of the puzzle - and stay tuned for part 4 for the rest of the series. More on skills there!
Love your videos. I have all those movements you mentioned in my skill repertoire, except for the triple unders. This year I’m going to focus on being able to do larger unbroken sets of gymnastics (starting with butterfly PU’s). I started doing EMOMs in open gym to increase my rep count. Also working on my engine and strength.
That is awesome! Sounds like you're crushing it!
Great video, thank you!
Glad you liked it!
Great video, thank you.
You're welcome, hope it helped!
All of the above. Skill work is my nemesis! Still working on even doing a string of unbroken "big singles" to start working on dubs.
Just pick 1 or 2 things to work on at a time and follow a decent progression and you should be good! More on this in my next video!
Great video! My goal for 2024 was learning BMU but i know understand i should focus on TTB/KC2B first. Thank you
So glad it helped. Yep, nailing TTB and KC2B first is key!
Thank you. This is spot on. Last year I decided I wanted to do butterfly pullups, but did not have the base skills to do it. It was just frustrating. I am going to follow your scheme to try for a BMU. I have all the prerequisite moves, but perhaps not 6 of each.
Glad it was helpful! Don't miss part 4 for more help - wodprep.com/wodprep-academy/
I am working on getting BMU.. I have the suggested volume of kipping pull-ups, kipping chest to bars and TTB so it really looks like the missing piece of the puzzle is developing strict pull-ups! Planning to purchase your academy course and start with the strict pull-up course and then the kipping pull-up course. Hoping then that I can move on to the BMU course and finally get those elusive BMU. Love your content. Thank you 🙏🏻
Awesome! You'll love WODprep Academy and we'll be happy to have you there. Keep me updated with your progress, and make sure to join before the sale ends on Wednesday if you haven't already - wodprep.com/wodprep-academy/
Need to do pull-ups and double unders. Have a shoulder issues that limits me though. Thanks for the great video.
You're welcome! Keep an eye out for the 4th video - should be helpful for you!
I have all the basics of level 1 + SHPU & kipping HPU. Have been stuck on BMU for awhile. Everyone says I'm close, I just can't connect the kip to the up and over the bar - the transition. I'm 61 and been doing CF for 4 years and thru to QF. Love your stuff, keep it up!
And you have all the prerequisite strength for BMU? Sometimes it's just a case of working through a progression that teaches you the skill of it. I have more on that coming in the next video - stay tuned!
The next thing I need to work on is chest bar pull-ups. I can do one kipping right now. I’m also working on double Unders. i’m currently doing single, single, double under progressions. thank you so much for your content. It has helped me immensely. Because of your videos, I was able to make it into the quarterfinals. Yay.
Congrats! That's so awesome to hear. Glad I could help. Stay tuned for part 4 - should help you even more!
For me level 1, I need to work on pull-ups. So based on what you posted I’m starting at 1 then moving down to BMUs. I am moving from home gym I brought during Covid to my garage and when I’m not at my affiliate gym, I will use my power rack to work on everything I need to work on. That’s my goal.
Nice! Definitely worth spending time on skills outside of class. More on that in the next video!
2024 goals for me will be BMU (which I have but not consistently…), HSW (again I want them to be consistent) and get over the fear of trying RMU 😅
Nice! You got a plan to follow? Stay tuned for part 4 - I've got something that can help you!
For me, I can do all in level 1, but not the 7 reps.
The double unders are off an on for me. One day I can yank out 20-30 unbroken, but afterwards it’s gone. Other days I can’t get 3 reps unbroken 😤
For the strict pull-up I’m currently at 3 reps max. I was on 7 but due to a wrist injury I was set-back completely. Now trying to restore this first by doing this little 10 min emom 3 times a week for 4 weeks long, adding a rep every week.
5 negative pull-ups (slow)
5 wall balls (just to do something else)
I have more of these little emoms schemas planned throughout the year to work on my skills.
I can do chest to bar, but also max 3, kipping pull-ups I thing are max 5 but I do those mostly during the WOD and am breaking them up by default so don’t know my “max rep kipping pull-ups”.
For the toe to bars I need to develop my lats more to increase my reps (now 2 max I guess).
After this I want to focus on hand stand wall holds, double unders and my engine.
Sounds like you have it figured out, nice work. Stay tuned for video 4 - I think that will help you some more.
Working on my first strict pull-up. Target date: May 31st this year. Once I can do more than five of them I want to learn double unders.
Sounds good. You could start working on double unders at the same time - unless time is an issue and you can only do 1 at a time, which is good too.
great advise
Glad you liked it!
I recently got my first BMU. My downfall in the Open was double unders, that will be my focus for the next skill acquisition.
Wow - congrats on the first BMU! Big milestone. More on how to get Double Unders in the next video - stay tuned!
BMU, RMU, and SHSPU.
I've got the basics down reasonably well, the efficiency of my kip swing under fatigue is still a work in progress. I can muscle through bmu and rmu but my focus will be on taking the time to consolidate the build ups to ensure greater efficiency. The strict handstand work will be secondary to this as they're much further away and I don't want to run the risk focusing on too much all at once.
Good video and thanks for sharing!
Solid strategy - nice work. More on skills coming in the next video - stay tuned!
Another issue is proficiency. It's not like I CAN'T do burpees, but my burpees have ALWAYS been terrible - slow and horribly inefficient - and it always seemed kind of funny. 24.1 was a wakeup call.
Is it effiency/skill... or is it engine? How good are your burpees when you're fresh?
My New Years resolution for 2024 is learning Double Unders. It’s still a work in progress.
What have you tried so far? Have faith! I have helped hundreds of athlete with DU that thought they were beyond hope!
Yeah, still learning the basics. My plan right now is to get stronger and then come back to pullups. I just need to practice double unders. I have the course...I'm just lazy 😅.
Haha you're not lazy Mary - I know how hard you work! Keep chipping away!
I'm still in the process of learning double unders, and ,although the progress has been quite slow, I feel like I will get them within the next 2 months (I practice them at least 5 minutes a day, 5 days a week). I have my eye on c2b next.
That's it - little and often, you'll get there! If you don't have any specific plan to follow, watch part 4 coming soon!
BMU and strict handstand pushup
Working on the basic LVL1: PU, KPU, T2B, KC2B
Awesome. Don't miss part 4 of the series over here - wodprep.com/wodprep-academy/
I have the bottom of the pyramid, but not proficiently. I have the second layer, but not proficiently. I can do 20 SHSPU with 2 mats, and have just really started trying to get handstand walks. I know I should buckle down on getting better at my lower pyramid skills, but it's so tempting to keep trying new skills!
Haha yes it is tempting - but mastering the bottom of the pyramid will pay off big time when attempting the fancier skills! Also - 20 HSPU is more than plenty - take away a mat and build some strength in that range of motion until you're ready to do them with no mats. Always keep trying to progress to the next stage - gradually!
I divided my skills between low hanging fruit and hard to get. Low hanging fruit are DUs, kipping handstand push-ups and BMUs, all of which I’ve learned but need improvement, and handstand walks which I am almost there. My game plan is to arrive at the box 20 min earlier and depending on the main muscle group in the WOD I will dedicate that time to the exercise that sits in a different muscle group. So if the WOD focus is upper shoulders/delts I will do DUs, if it’s gymnastics I will do KHSPUs/HS Walk, if it’s legs/cardio I will do BMUs. I will do some stretching, activation and then work on the movements.
A big question I have is how to keep improving those movements after I can do a single or a couple of reps. With BMUs for example I can do 2-3 singles now but if the WOD has a lot more reps I burn out and get stuck. It’s quite frustrating.
Thanks Ben for the videos.
You're welcome! Solid strategy. As for building on your skills - you've done the hardest part by getting the first few reps. Now it's a case of gradually building volume. You can start with EMOMs - building the reps up gradually. Then start adding in some easy erg intervals between sets - this will be the bridge between doing them fresh and doing them in hard WODs. It takes time but it pays off if you do it properly!
Hey Ben! Long time listener, first time caller 😂 (since 2016 ish).
You are missing video 5, “2024 Quarterfinals: What time to expect!”
Trying to determine if it’s worth the $50 🙄🤦♂️
This series has been really great! I have added extra raw strength/engine work to my everyday to pair with the class WOD.
Haha I wish I knew! We can only go on past years QF, although they might change it up this year after having increased the cut from top 10% to top 25%.
@@WODprepI can only imagine with the increased scope of qualifiers they will make the workouts more inclusive (much like the open) and not too heavy or too skill-full.
I am guessing, T2B, something on your hands (wall walks, HSPU, HS walks, etc. but likely a similar set up with the equipment (re: no lines, lots of dumbbells, etc.) 🤷♂️
I would love to see the Wodprep prediction.
I think they have to make it more inclusive but I don't think all of it will be. I'm predicting we'll see separators like max lifts and high skill gymnastics at end of workouts.
Working on my first strict pull-up - am very close! want to learn sets of kipping pull-ups next and improve my kipping toes to bar. I have double unders, but keep messing up when mid-workout when my heartrate is high...
Also am working on my confidence upside down, so that means chest-to-wall handstands for now.
I think wall-walk is also a skill, just like ropeclimbs.
Sounds good. Something I think is useful when you have a skill but can't yet knock it out effortlessly in WODs yet is this; add in some erg work between sets of the skill you're trying to build. Start off easy and gradually build intensity to bridge the gap between doing the movement fresh and doing it when you're in the middle of a tough WOD.
@@WODprep yes great advice, i will try that! :)
I’ve only been training CrossFit for the last few months so I need to learn a lot of skills. I can manage DU but with 2 singles in between (thanks to watching your DU video), but I need to get DU more proficient. Next is toes to bar and kipping pull ups (I can do 13 strict pull ups). It is something I need to work on outside of gym time.
Wow - nice work on the strict pull-ups, and welcome to CF! Yes, definitely work on these skills outside of class WODs if you want to improve quickly. More on that in the next video...
I have got to learn dubs this year . I’d also like to be able to butterfly my chest to bar and string muscle ups together . If I can get all that maybe a ring muscle up !
Great goals to work towards. If you don't yet have a plan to get there, I can help with that in the next video!
Double Unders (can do every 2nd or 3rd) and first BMU. I have all the prerequisites.
Awesome, so it's just the skill of BMU you're missing? I've got more on that coming in the next video - stay tuned!
Love your content. Started CrossFit 6 months ago and couldn’t get one strict PU (pull up).Want to get bar muscle up by end of year. Current stats at x4 strict PU, x10 kipping PU, x1 T2B, and x5 DU. Have been working on DU this month (fyi had zero at the start)
Awesome! Sounds like you're crushing it! Make sure you don't miss part 4 to see how I can help you more - wodprep.com/wodprep-academy/
I would like to get bar muscle ups by the end of the year. I have done as many as 12 unbroken Kipping PU and 6-7 TTB at a time, but 24.3 made it clear that I am lacking capacity in C2B. So, I am going to work on developing more strict pull-up strength as a foundation for C2B. I also need to increase my TTB capacity. At the same time, I have been working on BMU progressions to start to learn the general movement pattern and turnover on the bar.
Solid strategy!
Level 2 - kipping hand stand pushups
C2B - I hit them sometimes, but usually I pull late and then have to hold myself static at the top and do a final thrust toward the bar. Something about the movement and timing isn’t clicking. I have all the prerequisites to getting them. I’ve watched your videos on them - I’m hoping with continued practice I catch on. 🤞🏻
Great that you have the prerequisites - just a case of working on the technique to make it click, like you say. I have more on this coming in my next video - stay tuned!
LVL 1: Finished all 4.
LVL 2: weeks ago i got my first 3 BMU (broken).
LVL 3: I can do Strict Hand Stand Push Ups and some with kipping.
LVL 4: Can do Pullovers (after 3 in a row a get dizzy XD)
I know this isn't the order 'I must follow', so I'm going to take this info and improve my training program...
Any suggestion Ben? Thanks a lot!!!
L1 - 6-7 strict pull-ups; then stringing 6-7 TTB / C2B. Can do singles.
Nice - singles are a great start. Do you have a plan to start stringing them together?
For me it would be RMU. I guess that the progression would be something like:
1) 10 toes to ring
2) 10 ring pull ups
3) 7 false grip pull ups
4) 7 ring dips
5) 1 RMU
Those would definitely cover it. What stage are you at now with them?
@@WODprep Points 1, 2 and 4 are covered. Now, I’m working on getting used to the false grip. I’ve also been practicing exercises for a better understanding of the movement. Perhaps I’m a little bit afraid of the movement, I always picture myself with my shoulder somehow wrapped and dislocated.
Just for you to understand at what level I am. I have 10 bmu, I have HSW even with discs and free standing HSPU.
Thanks for your reply. I think you are at the 99th percentile of the CrossFit content creators.
Kind regards from Spain.
C2b and I need to redo your t2b course. I have lost the ability to string them together again because I don’t practise them enough.
That's the great thing about the courses, you can revisit them whenever you need to!
Right now I can do kipping HSPU but in a workout, I typically burn out muscularly around 20. I think Ill start with using 1-2 sit-up pads and do strict to build muscular endurance. working up to less pads with strength growth.
Building strict strength is always a good idea! Don't miss part 4 - find it here: wodprep.com/wodprep-academy/
I would love to learn BMU but I don’t have 6-7 KC2B yet, I can do 3-4. So my plan is to do your KC2B 4 week-course first…..
Perfect, that will set you up nicely!
Hey Ben
Great video
Thanks for the advices
I learned lot of from your videos
Now I ask from you here :
I can do few ub RMUs but I think these are not perfect
Maybe some fundementals are missing
What can you advice for me?
What is the progression level for RMU by your oppinion?
Have you watched part 4 of the series? More help on skill development in the last video. You can watch it here: wodprep.com/wodprep-academy/
Bigger sets of RMUs. I can usually do 1-2, sometimes 3.
Nice. What is your plan to get there?
So i am focusing on strict pull ups and atm im arround 7-8, i'm fairly new to crossfit and i was wondering is there a specific workout program to learn all the basics like how many reps how many times in a week ect. Great videos btw
YES! You can join WODprep Academy which teaches you absolutely everything you need to become an RX athlete. We have a sale on until Wednesday - wodprep.com/wodprep-academy/
HSPU & stringing together C2B
Nice! What are you doing to work towards this?
I have Double unders but need better form and consistency (I'vehit 30 to 50 in workouts, then had trouble stringing 10 in the open). 2nd goal chest 2 bar pullups but I need to be able to do more strict and Kipp for first.
Check out WODprep Academy - lots of courses that will help you with these! Sale ends tonight so don't miss it - wodprep.com/wodprep-academy/
Ring muscle ups. Can do eccentric strict and almost have concentric using false grip, however been trying kipping what seems a very long time 🥴
Try my RMU course! It's included in WODprep Academy which is on sale until tonight only! There's a full money back guarantee on it for 60 days. More info here - wodprep.com/wodprep-academy/
Or you can buy the RMU program on its own if that's the only skill you need - wodprep.com/course/rmu/
Let me know if you have any questions!
I am missing C2B from the level 1 prerequisites you gave. I’ve been focusing on butterfly pull ups but I should probably dedicate time and effort in kipping C2B instead.
Yes - I would nail kipping first!
I can do CTB but mostly one at a time. I can do sets of 7 ttb and kipping pu. Would love more consistency and longer sets, especially with CTB
Nice work! Make sure you don't miss part 4 of the series for more help with those skills - wodprep.com/wodprep-academy/
I used to be decent at double unders, but i lost them. They've killed me the past two opens. I can do a BMU, but not consistently. I'm going to practice after class or before class building to bigger sets of du's. I will keep working on my strict pull ups on the weekends.
Yes - consistent, structured and PROGRESSIVE practice is what you need. More on how to do that in next video!
I need to master MU, I can do T2B, PU, C2b kipping and butterfly but believe it or not I need to get stronger at strict pull-ups. Can do 4-5 but I can deff practice this more. The “hip pop” has been the hardest thing to translate from my brains understanding to my body doing it mid swing. I’ve gotten MU before but randomly
A strong pulling base will pay off across all kipping work!
Got my first bar muscle up right before 24.3 but it’s not very good yet. I have the strict pull-ups, C2b etc….
I want to work more on Barr muscle ups, and eventually get a ring muscle up!
Sounds like a good plan! Make sure to watch the last video in the series to see how I can help - wodprep.com/wodprep-academy/
i need double unders.... clueless to my progression... next is muscle ups and i have the progression you laid out in place to proceed to those muscle ups
More on skill development in part 4 - watch it here: wodprep.com/wodprep-academy/
Can do muscle up (but not really under fatigue, so guess lack of engine lol) and kipping hspu. Don't have handstand hold yet so level 2-2.5😂
Hspu, i am lacking the strength.
So i stop with kipping hspu and now doing them strict while i pike on the box. I hope to focus more on building strenght this way
Good plan. Combine with HSPU Negatives too! Go as slow as you can. More on skill acquisition in the next video!
Cant wait!
I've soooooo got to focus on those basic level skills. Even though this was a bit of a weird Open for me (deployed to the Middle East in January) and hard to compare to previous years, it was blatantly obvious that my ability to efficiently execute some basic CF movements (burpees and DUs in particular) severely impacted my scores. I feel like I'm close on getting my first RMU but after watching your breakdown of skills that should mastered prior to, perhaps I am deluding myself. Since you recommend working on a particular skill two to three times a week, could you work on more than one skill at a time? Strict pull ups one day and T2B the next? Or if those are too close too each other, switching up one of those with DUS?
Yes you can definitely work on 2 at a time, if you can fit it in! My advice is DU and kipping pull-ups OR TTB.
RMU level 2. I would love to know the skill acquisition for RMU please!
For RMU you're looking at a base of several deep false grip pull-ups, deep ring dips and work on low ring drills to learn the skill. Kipping drills will be useful too but I always suggest starting out with strict! More on this in my next video.
I'm trying to learn BMUs. I need to and will work on C2B capacity.
Don't miss part 4 of the series! Watch it here for more on skill development: wodprep.com/wodprep-academy/
Butterfly CTB, they seem to save a lot of energy. And handstand holds would be cool. But my dubs are not that good yet, I need to practice them consistently ( Im at max 50 reps unbroken)
Consistency and progression are key for DU! More on that in my next video.
What is the handstand walk progression?
I want to be consistent at doing 50 double unders unbroken. I also need HSPU capacity, can probably do 5 unbroken. No issues with knocking out large sets of BMU, RMU, T2B, C2B etc
Strength wise I can squat 350, bench 235, strict press 145 15 strict pull ups, snatch 200, clean 275, c&J 245. Where should I start?
struggling to get pull-ups and i'm an adaptive athlete....will your program work for me? truly?
I want to learn DUBs and C2B. I am 61 and have knee arthritis so if I spend too much time with jumping rope my knees literally blow up with swelling and pain. My couch has helped me to jump more straight-legged though and I feel like that is helping. I cannot jump very high and feel like this is a major limitation for me. I can do very fast and slow single unders. I can only do about 2 strict pull ups in a row but I have kipping pull ups and am able to do 6-8 in a row. I also can do TTB, 6-8 in a row. I cannot get my chest to the bar though. I have not skillfully spent time with these however. Dubs and C2B are my 2024 goals.
Sounds like you'll get there with some dedicated practice. Don't miss part 4 - more on skill acquisition in the last video - wodprep.com/wodprep-academy/
In the past few months i have started getting bar muscle ups, mostly singles but i have connected 3 or 4 (also first bmu in an open!). So my eyes are on ring mu next. When i attempt a rmu, my pull/hip isnt driving me hard enough up to get the rings all the way to my stomach/chest to allow me to rotate over. What would you suggest to work on for that? Unless its just getting more comfortable with bmus? As far as the path to get here, im probably around 10 unbroken on each of the bottom tier items comfortably. I definitely need to take that extra 15 mins to develop on it though
If you search WODprep Ring Muscle Up on CZcams, I've got lots of videos that should help you out with that! Alternatively, you can try my RMU course in WODprep Academy (results guaranteed!) Sale ends tonight though so jump in quick if you haven't already - wodprep.com/wodprep-academy/
I'm on level 3 in the piramide I guess... Right now I need to add more reps on most skills. But strict pullups are still heavy for me. Can do 7 or 8 reps with a lot of effort but can do 15 c2b kipping for example
That's ok - kipping will always allow you to do more reps than strict variations, that is the point of them after all!
DU’s & kipping chest-2-bar for 7, leading towards BMU.
Nice! What's your plan to get there?
@@WODprep keep worrking on DU everyday and try to string more together. Worked on stringing chest-2-bars together in today's WOD and will put them in whenever there is BMU in the WOD. Also, trying to improve my kipping to get hips to the bar.
I just started CrossFit a couple months ago and was able to get my first double under last month. I’m currently focusing on trying to string more together (10, I can do two 😂) and build up to an open amount (50) from there. I also really want to work on pull-ups as well (moving from active hang to chin-over-bar).
Is it okay to focus on two separate skills like this (DU, SPU) on different days, or should I really be trying to nail down one specific skill and wait until I have that to move on?
Yeah I think working on 2 at once is a good plan, if time allows! As long as you’re following a progression for both consistently and not jumping around between different movements!
I have only been doing CrossFit for 6 weeks, so I am at level 0 rather than level 1. I am not sure whether I can learn the pull-ups and toes-to-bar at my level or not. Maybe there are precursors to these level 1 movements, just like a single under would be a level 0 version of a double under. My plan is to get to some number of unbroken SU's (40? 50?) and then learn DU's. As for the moves based on the pull-up bar, I thought I could try to do maybe 7 assisted pull-ups and then graduate to regular unassisted pull-ups. Please let me know some good level 0 moves that I could learn to prepare me for the level 1 pull-up bar moves. I will look into using my Medicare Silver Sneakers program to get access to a non-CrossFit gym that has a pull-up bar that I can practice on.
Yes, absolutely! You've got it figured out. I would do assisted pull-ups, and continue doing them until you can do sets of 4-5 unassisted. So for a period of time you will be doing both. This is to build volume and gradually 'wean' yourself off the band seamlessly. If you went from sets of 7 assisted to sets of 1 unassisted, you wouldn't be getting much volume, or work, done. So keep the volume high with a mix of both. Hope that helps, more in part 4!
Most of what I need would be improved with better shoulder mobility - HSW, snatches, push/split jerks
Don't miss part 4 for more help - watch it here: wodprep.com/wodprep-academy/
5 years into CrossFit and my dubs still need work. I can do them but struggle to relax and breathe so any time I do more than 20 in a set I tend to blow up. I also want to learn crossovers.
Have you tried building your DU up outside of workouts - but alongside other movements that you can gradually ramp up the intensity of to match a WOD?
I've been trying to get strict pullups for over a year now. I have tried a program and listening to my onsite coaches. I still don't have SPU's. I also can do DU's , Chest to Bar, Kipping PU , and T2B but can't string any of them together.
Make sure to catch part 4 of the series to see how I can help with all of those skills! Watch it here: wodprep.com/wodprep-academy/
I would say that I am at ring muscle ups. In order to do that, I do believe that I should work on strict ring up, Kipping ring up, and ties to rings.
Also ring dips and low ring transition work. More on this in the next video!
@@WODprep Awesome! Thank you very much!
I'm a QF athlete and have all of the mentioned movements. However there is one missing in L4 - double under crossover. I can do singles without a problem but every time I try DUC I'm just leaving the gym with a lot of scars and scratches on my back. Is there any specific progression other then "just try doing them"?
We're actually working on this progression now! Adding in a Double Under Compete program to WODprep Academy. Oftentimes "just trying" isn't enough - you need a specific and thought out plan to get you there. More on this in the next video.
How much time do you recommend working on the fundamentals to get them? I know once you get them keeping them is easier.
Depending on time available, I recommend working on 1-2 skills at a time, 2-3x per week for each for 1-2 months before switching them up. Longer if req! Don't miss part 4 for more on this - wodprep.com/wodprep-academy/
I think i miss only triple under. But Ben im with you for 2 years now and i have full option bought :D All done with you guys from WODPREP #WodPrepTeam :)
LOVE THIS! Thank you so much - glad you found WODprep.
PS. Triple Under training coming soon!
Ben i know what i dont know yet to, double cross overs :D @@WODprep
I have 8-10 TTB and 4-6 KPU. I need to build strength for SPU (I only have 1) and learn KC2B. I did 32 C2B in 24.3 but they were singles, and probably with bad technique :)
Yes - definitely get to work on those strict pull-ups! Video 4 is out here - wodprep.com/wodprep-academy/
I do 4 or 5 DU, 0 c2b, 1 t2b, 3 kpu. Am i ready for a gin tonic?
Hey Ben, I have more than 7 Chin ups and chest to bars, but only 3 strict pull ups. What do you recommend?
I'd keep working on that strict strength - will pay off in every other movement! Check out WODprep Academy if you're serious about RXing everything: wodprep.com/wodprep-academy/ (sale ends tonight!)
Need TTB and Kipping pull-ups before moving to C2B/ butterfly and beyond
Also have DUS but need to build capacity and efficiency
Sweet. If you don't yet have a program to help get you there - check out part 4 of the series coming soon - I can help with that!
All basics skills 😉😉🫣🫣practicing my DU but nth yet!!!
Got to high knees and flip!!! But not toes to bar yet !!!! Do jumping jumping chin to bar , but no chest to bar or real pull ups 😢😢😢
Don't miss part 4 of the series - wodprep.com/wodprep-academy/
Shspu i got it in elfit arab open and i didnt do it i did a kipping and took alot no reps
What’s a good routine if I have 10 TTB unbroken but want to do them efficiently for workouts with 40 TTB?
We have a TTB course that will help you crush TTB workouts. You'll get access to that and around 30 other courses inside WODprep Academy - on sale until tonight only! wodprep.com/wodprep-academy/
RMU. Have BMU, but just can't get the RMU turn over consistently
I have several videos on the RMU - just search WODprep Ring Muscle Up for more help! And don't miss the last video in the series - wodprep.com/wodprep-academy/
I'm new to CrossFit and would like to improve my DU and Pull-ups. I wonder do you have any program available for me to make progress?
I do! And we have a special offer on until Wednesday. WODprep Academy includes a DU program, pull-up program, as well as around 30 others!! It's all you need, find out more here - wodprep.com/wodprep-academy/
Where would you put rope climbs? Would you say this is foundational?
It's just not that common a movement, so no. Unlikely to crop up in an Open!
D/u , pull ups ,
My weakness is very easy to notice. I'm a masters athlete 55-59 I was 97% in 24.1, 94% in 24.3, and 60% in 24.2. So DU are the glaring weak spot.
Wow - you gotta get those DU nailed! Watch part 4 to see how I can help - wodprep.com/wodprep-academy/
I’m missing kipping CTB and Double Unders.
CTB I have the height but keep missing the chest contact
DU are a rhythm issue. I just can’t find it.
I have courses that will help you crush these movements! If you're interested, check out WODprep Academy where you'll get unlimited access to all my courses (on sale until tonight only!) wodprep.com/wodprep-academy/
Im a kipless crossfiter 😅 Ive got the 7,7,7 strict but not even close on a strict muscle up. My kipping just doesnt click with me so my goal I think I just need to add some kipping pull ups a couple times a week so I can figure it out. Embarrassing ☠️
haha! Not embarrassing at all. A good strong strict base like this will pay off for you! Much better than being the other way around. Nice work. More on skills in the next video.
I can do 6 pull ups, >6kpu, >6t2b, and 3c2b. Am I jumping the gun to start learning the technique for a bmu?
I would say keep working on those numbers but I reckon you could make a start on the BMU drills now too! Watch part 4 of the series here - wodprep.com/wodprep-academy/
very good guidance.
but listen to my story:
as I started crossfit 6 years ago, I was able to do kipping pullups and c2b.
less than a year after I was doing some BMU, like 6 unbroken. so in theory I had the skill.
But I had no shoulder, nor toracic mobility, so butterflies were impossible.
now 6 years later, I chased mobility like a psycho, and guess what, I can do butterflys, but I can't do even 1 BMU.
what happened?
As I was stiff, I was using my stiffness as spring for getting the BMU, now I lost that stiffness, and i have to learn all over again and use more my hips to get up the bar (which is the normal way).
what I want to say, I see many people lacking mobility in my gym, they get the job done by using some tricks like I did, but in reality they are doing all wrong.
and then, one after the other, they end up injured.
I think the first step of all in CF, is to check if the athlete has the mobility to even attempt the movement.
Great advice! Thanks for sharing
I've started with crossfit just one month ago so i'm at level 0. basically i have to learn everything, simple push ups too. it seems impossible to learn all of those things
I know it seems like it but with the right approach you can chip away at each movement in a strategic way. Make sure you watch part 4 here to find out the WODprep way that has helped hundreds of athletes qualify for quarterfinals! - wodprep.com/wodprep-academy/