CrossFit – Sun, Dec 18

Crossfit Chilliwack – CrossFit

Warm up

DYNAMIC WARM-UP | 7:00

1 set:

:30 jumping jacks

5 inchworms + 1 push-up/rep

5 KB windmills/arm

1 set:

:30 burpees

10 scap pull-ups

10 strict knee raises

Skill Review

RING MUSCLE-UP | 10:00

PROGRESSION FOCUS

:10 ring support hold “Squeeze the arms straight and slide the fingers into your pockets.”

3-5 ring dips “Lower the shoulders below the elbows, then push the rings towards the floor.”

5 false grip ring rows “Keeping the knuckles touching, pull the rings to your belly and hold for one second.”

5 muscle-up transitions “Pull the rings to your belly, then look forward and put rings in your armpits.”

3:00 muscle-ups “Keeping the legs straight, pull the rings down to the floor quickly.” TURKISH GET-UP | 12:00

PROGRESSION FOCUS

3 reverse lunges/arm Step back into a lunge while pushing up on the KB.

3 kneeling windmills/arm From the bottom of an OH lunge, reach FORWARD to the floor and then return to the kneeling position.

3 kneeling sit-throughs/arm From the bottom of the kneeling windmill, shoot the leg through and sit to the hip.

2 TGU/arm From the floor, sit up laterally onto the elbow and hand. Then, sit the leg back and stand into the OH lunge.

3:00 TGU Take 3:00 to build to workout weight, or heavier, with at least 1 rep/arm at each load used.

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 15:

12 ring muscle-ups

9 KB Turkish get-ups (35/53 lb)

Metcon (AMRAP – Rounds and Reps)

INTERMEDIATE

AMRAP 15:

9 jumping ring muscle-ups

9 KB Turkish get-ups (26/35 lb)

Metcon (AMRAP – Rounds and Reps)

BEGINNER

AMRAP 15:

12 low-ring muscle-up transitions

9 DB Turkish get-ups (10/15 lb)

Stretch

2 sets:

:30 doorway stretch/side

:30 banded shoulder stretch/side