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CrossFit 2/6/2018

5
Feb

CrossFit 2/6/2018

Announcement:  Both gyms will be closed Saturday Feb 10th.  We are hosting (and have tons of coaches and members competing in New WODs on the Block.  Come cheer them on.  It will be at our downtown location.

Warm Up

Mobility – Hips & Shoulders

3 rounds of:
20 sec crab bridge
10 ring rows
10 burpees
5 lunges ea leg

Then 5,4,3,2,1 with an empty barbell:
deadlifts
muscle cleans
power cleans
front squats

WOD

“The Chief” – Max rounds in 3 minutes
3 Power Cleans
6 Push Ups
9 Squats
Rest 1 Min x 5

Health: 65/45
Athletic: 95/65
Performance: As Written

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