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 up-downs
10 single-arm KB swings/arm
10 single-arm KB push press/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