CrossFit – Sat, Jan 7

Crossfit Chilliwack – CrossFit

Warm up

DYNAMIC WARM-UP | 11:00

1 set:

2:00 bike, row, or skierg

1 set:

10 bar-facing burpees

Skill Review

MUSCLE-UP PROGRESSION | 10:00

PROGRESSION FOCUS

10 false grip ring rows Maintain the false grip

10 jumping ring dips or ring dips Full range of motion

10 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

2-3 muscle-up attempts All athletes get 2:00 to practice their workout muscle-up variation

Skill/Strength

OVERHEAD SQUAT WARM-UP | 6:00

PROGRESSION FOCUS

3 power snatch Deadlift, jump and punch the barbell overhead

3 overhead-squat initiations Press up as the hips push back

3 above-parallel overhead squats Hold just above parallel and press up

5 overhead squats Press up into the bar at the bottom of the squat

5 overhead squats Push the bar away from the head throughout the entire squat

Workout Prep

3 sets:

5 bar-facing burpees

5 overhead squats

– Rest at least 1:00 between sets.

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups

Metcon (AMRAP – Rounds and Reps)

INTERMEDIATE

AMRAP 10:

60 bar-facing burpees

30 overhead squats (65/95 lb)

10 jumping muscle-ups

Metcon (AMRAP – Rounds and Reps)

BEGINNER

AMRAP 10:

40 burpees

30 overhead squats (empty barbell)

10 jumping chest-to-bar pull-ups

Stretch

2 sets:

1:00 foam roll lower back

:30 cat-cow

:30 standing pike stretch