Master the Building Blocks of Gymnastics in CrossFit | Pamela Gagnon Breaks Down the Arch and Hollow

If your athletes are struggling with kipping pull-ups, bar muscle-ups, or handstand push-ups, the fix usually isn't more reps — it's going back to the shapes. CrossFit gymnastics expert Pamela Gagnon walks coaches through a progression of foundational drills that develop the arch and hollow positions athletes need to move safely, efficiently, and powerfully through every gymnastic skill in the gym. In this video, Pamela covers: - Why the arch and hollow (global extension and flexion) are the foundation of all gymnastic movement in CrossFit - A banded standing drill to teach athletes the hollow position and identify lat and tipping mechanic deficiencies - Floor-based arch-to-hollow transitions and why eye position changes everything - A PVC and plate shoulder-opener that doubles as hollow position practice - How to use a hang drill to teach the arch and hollow for kipping Why strict strength is non-negotiable — and how to make it engaging with toe-assist pull-ups and elevated push-up progressions These drills are simple to set up, easy to rotate through as warm-up stations, and will immediately give you a sharper eye for what's breaking down when athletes hit the bar. The coaches who build this foundation first are the ones whose athletes make real, lasting progress. 🔔 Subscribe for weekly coaching education from CrossFit's top subject matter experts. Explore CrossFit's certificate courses and continuing education: https://www.crossfit.com/certificate-courses #CrossFit #CrossFitCoach #GymnasticsForCrossfit #CrossFitCoachEducation #BodyweightStrength — CrossFit is the world’s leading platform for improving health and performance. In the 20 years since its founding, CrossFit has grown from a garage gym in Santa Cruz, California, into the world’s most effective program for improving health and performance through nutrition and exercise. CrossFit is the world’s leading provider of accredited performance-based training courses and certifications and has more than 125,000 credentialed coaches across the world. The program can be modified to welcome people of all ages and abilities and millions of people have already experienced CrossFit’s transformational benefits in more than 13,000 affiliated gyms across 158 countries. CrossFit also directs the CrossFit Games season, beginning with the annual CrossFit Open, through which athletes at every level compete worldwide, and culminating in the CrossFit Games, where top athletes compete for the title of Fittest on Earth®. Learn more about CrossFit → https://www.crossfit.com/what-is-crossfit/?utm_source=social&utm_medium=youtube&utm_campaign=crossfit Find a CrossFit gym near you → https://www.crossfit.com/map?utm_source=social&utm_medium=youtube&utm_campaign=crossfit Find CrossFit Courses near you → https://www.crossfit.com/courses-near-you?utm_source=social&utm_medium=youtube&utm_campaign=crossfit View CrossFit workouts → https://www.crossfit.com/workout?utm_source=social&utm_medium=youtube&utm_campaign=crossfit Subscribe to CrossFit email newsletters → https://www.crossfit.com/newsletters/?utm_source=social&utm_medium=youtube&utm_campaign=crossfit Learn more about the CrossFit Games → https://cf.games/games-learn-more