Deficit Push Up Progression

The Push Up is probably one of the most common and basic body-weight exercises, but not everyone can do them properly.  In this progression series we discuss the ideal positions and transitions so you can maximize the benefits of performing this movement.

In this video Coach Carl demonstrates a progression to challenge your push up to work full range of motion. Carl starts on the floor with the hands turned, then to parallettes where he goes lower than the wrists at the bottom position, to the rings where he adds an additional degree of freedom and difficulty by moving the rings out to the side.


  • Start in a support with elbows locked out, hands turned out, long neck and hollow body position
  • Initiate the dip by sending the shoulder forward
  • Always keeping the elbow directly over the wrist and forearms vertical
  • Reach the bottom of the dip with your shoulder below elbow (just like squatting with hip below knee)
  • Press back up and finish in the same strong support you started.

Dominada al Apoyo Parte 1

Hoy os presento la dominada al apoyo en anillas. La dominada al apoyo es uno de los elementos gimnásticos más dificiles que podemos encontrar en CrossFit, pero que viene a ser un elemento de fuerza base para cuelquier gimnasta.

Antes de entrar en demasiado detalle sobre la ejecución de este movimiento, vamos a centrarnos en el agarre. En este caso el agarre se le denomina "llave", que viene a ser una simple flexión de muñeca. Esta posición nos permite crear una base de apoyo que facilita la transición de la dominada al fondo.

Practica mantener esta posición mientras cuelgas con los brazos estirados debajo de las anillas y los brazos doblados con el mentón por encima de las anillas. Una vez puedas aguantar 15 segundos sabrás que estas listo para el siguiente nivel.

Perdonad mi español en este video. Necesito practicar más amenudo.

False Grip Progressions Pt.1

Building up a strong false grip is important for all kinds of work on the rings.  In this video, Carl will explain how you can build up stronger wrists and forearms even before you get on to the rings to practice your false grip, just with a couple of simple drills on the bar.

False Grip Progressions Pt.2

In this segment, Carl explains how you then take the same drills you did on the bar in Part 1 of the progression and repeat on the rings.  We also go over proper false grip hand placement and positions so that you can get the most out of the transition in your Muscle Ups and other movements.

False Grip Progressions Pt.3

In this segment, Carl discusses the false grip and demonstrates how you can practice the false grip with other movements such as the V Out.

Forward Roll

  • Start in a support position
  • Press hips up as you start initiating a dip
  • As you reach the bottom of the dip your hips should be higher the your shoulders
  • With arms bent focus on addressing the false grip and keeping the rings close to your chest
  • Allow the head to roll under the rings and hips
  • As hips start coming down fight to maintain feet high and perform a strict muscle up back into the support position

Forward Roll to Inverted Hang

... (details coming soon)

Front Lever

  • Find a hollow body position while in the inverted hang
  • Without breaking hollow allow your heels to lead the descent into a horizontal hold
  • Focus on pushing hands toward your hips and keeping your shoulders back and down
  • Initiate the ascent maintaining hollow and thinking of driving through the hips

Note: Check scaled versions. Tuck and One Leg Levers.

Handstand on Rings

  • Hands shoulder width apart, try to turn your hands out to a ten & two o'clock thumb position
  • aintaining hollow body position during the hold

Note: Legs can be on the cables for assistance to guide direction