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CrossFit 3/6/2018

5
Mar

CrossFit 3/6/2018

Warm Up

Mobility – Hip

4 rounds
10 jump squats
8 sit ups
6 ring rows
4 inch worm push ups
20 sec crab bridge

WOD

AMRAP – 10 Min

10 kipping ring dips
10 box jumps
10 goblet squats
10 ft handstand walk

Health: push ups – 24/20″ step – 25/20 – 20′ bear crawl
Athletic: push ups – 24/20″ step or jump – 45/25 – 20′ bear crawl
Performance: 24/20″ jump – 55/35

The intent is to be light and fast. Move at the same pace for 10 minutes.

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