CrossFit – Sun, Mar 5

Crossfit Chilliwack – CrossFit

Warm up

1 set:

1:00 row (conversation pace)

10 inch worms

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