CrossFit – Sun, Mar 5
Crossfit Chilliwack – CrossFit
Warm up
1 set:
1:00 row (conversation pace)
10 inch worms
1 set:
1:00 row (moderate pace)
10 push-ups
10 single-arm ring rows/arm
1 set:
1:00 row (workout pace)
10 sit-ups
10 hand-release burpees
Skill Review
MUSCLE-UP PROGRESSION AND PRACTICE | 12:00
PROGRESSION FOCUS
10 false grip ring rows Maintain the false grip.
10 jumping ring dip or ring dips Full range of motion.
5 leg-assisted muscle-up transitions Use the legs to assist.
5 leg-assisted muscle-up transitions Make sure rings touch low on the chest before the transition.
5 leg-assisted muscle-up transitions Increase difficulty by walking the feet out little by little.
10 false grip kip swings Maintain false grip, big kip swings.
1-5 muscle-ups All athletes get 2:00-3:00 to practice reps of their workout variation.
Workout Prep
1 set:
200-m row
1-3 muscle-ups
RX (AMRAP – Reps)
3 rounds for time and reps:
800/1,000-m row
2:00 ring muscle-ups
INTERMEDIATE (AMRAP – Reps)
3 rounds for time and reps:
800/1,000-m row
2:00 jumping ring muscle-ups
BEGINNER (AMRAP – Reps)
3 rounds for time and reps:
400/500-m row
2:00 low-ring muscle-up transitions
Stretch
1 set:
200-m recovery walk
1:00 forearm stretch against wall/side