Inversion to Tuck – from the inverted position, tuck your legs back into your body and roll backwards just slightly till you are almost looking down at the floor, and then roll back to the inverted position.
Skin the Cat – following the progression above, you should get yourself inverted, roll back, and now allow your legs to un-tuck, reaching your toes towards the floor; when you’ve reached your limit, bring your legs back in towards your body, roll back the inverted position, and then lower self down.
Box squats are tremendously valuable for developing explosive strength – by deloading the legs in the bottom of the squat, you force the muscles of the posterior chain to work extra hard to re-tighten before pushing the weight back up to standing. A few reminders about box squats:
Check out this great video of Dave Tate from Westside Barbell reviewing the box squat:
One shot to get as many pull-ups as you can.
Awesome, awesome work all around. You are sure to be sore, so please take in all the necessary fluids today. Also, check out yesterday’s post regarding the change in schedule for the CrossFit Games Open Qualifiers first workout!
See everyone Tuesday; until then, please post weights for the box squats, number of pull-ups, and time for the burpees to comments.