Blake Armitage on Instagram: "🦋 Pull-up Fix ✅ How you start your butterfly pull-up is crucial to its success. ℹ️ Starting behind the bar and jumping towards it (like a bar muscle-up) doesn’t work because a butterfly needs to be balanced evenly on each side of the vertical plane of the rig. ❌ Starting behind creates a forward swing that once you begin the butterfly pull-up, you are already off balance and every subsequent rep will be off balance. ✅ Starting directly underneath the rig and jumpin

Blake Armitage on Instagram: "Toes To Bar FIX ✅ Flopping / swinging about during your Toes-to-bar? Here are steps to fix it👇🏻 Step 1️⃣ Hollow position. Start behind the rig and learn to hold it. Step 2️⃣ Once you’re inline with the rig, open up into a superman position. Step 3️⃣ Perform Toes-to-bar. Lead with the legs on the way down before the chest comes through. #Toestobar #crossfit #gymnastics #workout #bodyweight"

Blake Armitage on Instagram: "BMU Drills 🔥 Need to strengthen up your bar muscle-up? Here are 3 exercises to really dial them in👇🏻 Exercise 1️⃣ Seated High Pulls. Great for dialling in the pull pattern. Exercise 2️⃣ Diagonal Pull. Great for building strength in the correct angle. Exercise 3️⃣ Kipping High Pull. Great for executing the correct pull pattern. #barmuscleup #muscleup #crossfit #gymnastics #wod"

Blake Armitage | Speed Drills ⚡️ Increase your speed under the bar for snatch with these 4 lightning drills 🔥 | Instagram

Blake Armitage on Instagram: "RMU FIX ✅ Save and share for next time 🫶🏻 ✅ In a ring muscle-up, it’s important to lead with the hips while letting knees bend—effectively letting the toes drop. ℹ️ What this does is makes the transition much easier. If the toes come up with you on the transition, you are essentially fighting against yourself during the sit over phase. 👉🏻The other important piece of the puzzle is keeping the hips below the torso at all times. If the torso drops below the hips. T

Blake Armitage on Instagram: "SKI ERG ✅ The ski erg is a bit of a funky movement. I feel like it’s not really naturally picked up. So here’s a breakdown of the movement 🙌🏻 #Skierg #cardio #crossfit #hyrox #fitness"

Blake Armitage on Instagram: "Toes-to-bar Exercises ✅ Top 2️⃣ movements you’re probably not doing for your Toes-to-bar ‼️ 👉🏻 Number one is a Supported Strict Toes-to-bar. Benefits: ✖️Mimics Toes-to-bar ✖️Challenges your core and hip flexors ✖️Minimal set-up Downsides: ✖️Requires a lot of mobility ✖️High level difficulty 👉🏻 Number two is a Seated Hip Flexor Raise. Benefits: ✖️Challenges your hip flexors ✖️Minimal set-up ✖️Moderate level difficulty Downsides: ✖️Requires some mobility ✖️Pretty