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CrossFit 1/23/2018

22
Jan

CrossFit 1/23/2018

Warm Up

Mobility – Hips

3 sets
20 second crab bridges
3 inch worms
30 seconds of plank (Performance with 45/25 bumper plate)

then
5,4,3,2,1 with an empty bar:
straight leg deadlift
hang muscle clean
front squat
shoulder press
good morning

WOD

21-15-9 reps
Power Clean
Thrusters, same

Health: 65/45
Athletic: 95/65
Performance: 115/75

Strength

3×50′ Single Arm Overhead Lunge (25 each arm)

Gymanstics

Beginner – “I can’t wait to get a muscle up!!!”  Do not move on to Advanced until you can perform 2 unbroken Beautiful Muscle Ups.  Pay the Man!!!!
3×10 Ring Swings – Low amplitude – Rest 1 Minute
3×5 Low Ring Pull Back Drill – Rest 1 minute
3×5 Feet on Ground Supported Transition – Rest 1 minute
3×15 sec bottom of dip hold Rest 15 Sec
3×6 Bottom of Dip Swing + Press Out on 6th rep – Rest 1 min

Advanced – Do not move on to Elite until you can perform 10 kipping muscle ups and 3/2 strict muscle ups.
3×10 Ring Swings – Medium amplitude – Rest 1 Minute
3×5 Ring Swing Pull Ups.  Hands pulled to arm pits. Rest 1 min.
3×5 Low Ring Pull Back to Transition Drill – Rest 1 minute
3×2 Muscle Ups into a 15 second Bottom of Dip Hold – Rest 1 minute
3×15 sec bottom of dip hold Rest 15 Sec
3×6 Bottom of Dip Swing + Press Out on the 3rd and 6th reps – Rest 1 min