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CrossFit 1/30/2018

29
Jan

CrossFit 1/30/2018

Warm Up

Mobility – Shoulders

3 Rounds
10 toy soldiers leg swings per leg
10 squat jumps
10 bar kips

Then
3 sets of 5 with empty barbell:
snatch grip deadlifts
hang muscle snatch
overhead squats
snatch grip press behind the neck

WOD

21-15-9

Squat Snatch
Chest-To-Bar Pull-Up
Health: 45/35 (Power Snatch + OHS) – Ring Rows
Athletic: 95/65 (only if squat snatching) – Pull Ups
Performance: 135/95

Intent – This is meant to heavy, but snatches shouldn’t be above 60% of your 1RM.

 

Muscle Up Skills Work

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 – “I can do 5-7 kipping muscle ups but I don’t have a strict muscle up yet.”
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

Elite – “I’m very proficient at muscle ups and I’m ready to start working on getting 20 unbroken.”
3×10 Ring Swings – High amplitude – Rest 1 Minute
3×2 Arch Swing (standard grip) Muscle Ups + 2 Hollow Swing (false grip) Muscle Ups – Rest 1 Minute
3×1 Strict L Sit Pull Ups + 5 Strict Dip Transitions – Rest 1 Minute
3×5 Inversion Kip to Dip Hold – Rest 1 minute
3×5 Back to Front Ring Holds – Rest 1 minute