VIDEO: GYMNASTICS COURSE: BUTTERFLY PULL-UP POSITIONS

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CrossFit:

Record your best Snatch + Overhead Squat + Snatch 1 rep max lift.

Build to Max Set

Then,

For time:
10 Deadlifts, 245/165 lbs
30 Double Unders
20 Deadlifts, 245/165 lbs
60 Double Unders
30 Deadlifts, 245/165 lbs
90 Double Unders

TIMECAP: 10:00 GEAR: 3

Competition: 185-225# DUA
Performance: 135-165/95-110# Singles x 3
Fitness: 95-115/65-75# Singles

CrossFit Gymnastics trainer Pamela Gagnon demonstrates the body positions necessary for achieving the butterfly pull-up. For more information on the CrossFit Specialty Course: Gymnastics, visit https://training.crossfit.com/gymnastics CrossFit® - Forging Elite Fitness® (http://crossfit.com) The CrossFit Games® - The Sport of Fitness™ The Fittest On Earth™