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CrossFit 2/20/2018

19
Feb

CrossFit 2/20/2018

Warm Up

Mobility – Hips

3 min jump double under practice

Then
3 sets of:
10 broad jumps
10 push ups
10 sit ups
10 lunge steps (5R/5L)

WOD

For Time – Record 2 different times in wodify.
On 0:00
lateral burpees over bar (or rower)
750m row

On 10:00
50/40 Cal Bike
30 Russian KB Swings

Health: 20 burpees – 35/25
Athletic: 30 burpees – 55/35
Performance: 40 burpees – 70/55

Go hard. Strive for unbroken.

Muscle Ups Skill Work (Cycle 2)

Moving straight through each giant set. Respect the rest.  This is gymnastic conditioning.

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 Rounds
10 Ring Swings – Low amplitude
5 Low Ring Pull Back Drill
5 Feet on Ground Supported Transition
15 sec bottom of dip hold
6 Bottom of Dip Swing + Press Out on 6th rep – Rest 2 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 Rounds
10 Ring Swings – Medium amplitude
5 Ring Swing Pull Ups.  Hands pulled to arm pits.
5 Low Ring Pull Back to Transition Drill
2 Muscle Ups into a 15 second Bottom of Dip Hold
15 sec bottom of dip hold
6 Bottom of Dip Swing + Press Out on the 3rd and 6th reps – Rest 2 min

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