CALL OR TEXT: (918) 973-3348

CrossFit 2/27/2018

26
Feb

CrossFit 2/27/2018

Warm Up

Mobility – Shoulders

3 sets of:
50 single unders or 30 double unders,
10 push ups
10 sit ups
10 ring rows

Then 3 sets of 5 with the empty bar:
Jefferson curl
hang muscle clean
front squat
push jerk

WOD

AMRAP – 25 min

5 ‘heavy’ jerks
15 abmat sit ups
6/4 Kipping Ring dips
40 double unders
1 min rest

Health: 95/65 – 5 bar facing burpees for dips – 60 single unders
Athletic: 115/85 – 8 bar facing burpees for dips – 60 single unders
Performance: 155/105

Skills Work

Muscle Ups on a Tuesday –
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