CrossFit – Wed, Dec 21
Crossfit Chilliwack – CrossFit
Warm up
DYNAMIC WARM-UP | 10:00
1 set:
10 alternating Samson stretch
10 up-downs over the barbell
10 alternating Scorpion stretch
10 up-down over the barbell
1 set:
10 box step overs
10 good mornings (empty barbell)
5 burpee box overs
10 overhead squats
1 set:
5 DB burpee box overs
10 deadlifts (empty barbell)
10 bent-over rows
10 overhead squats
Skill Review
MUSCLE-UP PROGRESSION | 8:00
PROGRESSION FOCUS
Ring support Supporting oneself on the rings (with or without their feet on the ground).
Ring support + ring dip Show support and then perform a ring dip (with or without their feet on the ground).
Floor muscle-up transition Use the legs and pull rings low to the chest and transition through to the bottom of the dip.
Floor muscle-up transition + ring dip Use the legs to transition through the low ring muscle-up and lock your arms out at the top of the dip.
Increase difficulty Walk feet out inch by inch.
High ring muscle-ups Have athletes that are ready, to move over to the high rings.
Pre workout Load-up
Increase loading across each set of overhead squats and deadlifts
5 sets:
3 overhead squats
3 deadlifts
Test run | 6:00
1 set:
4 DB burpee box overs
4 deadlifts
4 overhead squats
2 ring muscle-ups
Metcon (Time)
RX
For time:
15 DB burpee box overs (35/50 lb) (20/24 in)
15 deadlifts (205/315 lb)
15 overhead squats (135/205 lbs)
15 ring muscle-ups
– Use two DBs for the DB burpee box overs
Metcon (Time)
INTERMEDIATE
For time:
15 DB burpee box overs (20/35 lb) (20 in)
15 deadlifts (125/185 lb)
15 overhead squats (75/115 lbs)
15 jumping ring muscle-ups
– Use two DBs for the DB burpee box overs
Metcon (Time)
BEGINNER
For time:
15 DB burpee box overs (10/15 lb) (12/20 in)
15 deadlifts (75/115 lb)
15 overhead squats (35/45 lbs)
15 low-ring muscle-ups
– Use two DBs for the DB burpee box overs
Stretch
2 sets:
:30 pigeon stretch/leg
:30 couch stretch/leg