CrossFit – Thu, Mar 16
Crossfit Chilliwack – CrossFit
Warm up
1 set:
5 inchworms + 3 push-ups/rep
:30 shoulder taps
15 hollow rocks
15 supermen
:30 kip swings
Skill Review
KIPPING MUSCLE-UP PROGRESSION | 12:00
Lead athletes through 2-3 reps and then give them :30-1:00 to practice on their own at each progression.
Demonstrate the jumping ring muscle-up for intermediate athletes while advanced athletes practice on the high rings.
PROGRESSION FOCUS
Ring support “Press the rings down to the floor and glue the fingers to the body.”
Ring dip “Lower the shoulders to touch the rings, then push the rings to the floor until the arms are straight.”
Muscle-up transition “With a strong, but loose grip, pull the rings to the armpits and then look toward the floor AFAP.”
Ring swings “Keeping the legs straight and belly tight, push the rings forward and pull the rings back.”
High ring muscle-ups “Increase the speed of the swing, ‘yank’ the rings towards the armpits, and look forward AFAP.”
Skill Review
ROW AND DB OVERHEAD WALKING LUNGE | 4:00
1 set:
130/150-m row
10 single-DB overhead walking lunges
130/150-m row
5 single-arm DB overhead walking lunges/arm
– For the first 10 lunges, hold one DB with both arms.
Mini Round
1 set:
1-2 muscle-ups
25-ft single-arm DB overhead walking lunge
200-m row
25-ft single-arm DB overhead walking lunge
1-2 muscle-ups
RX (Time)
For time:
10 ring muscle-ups
150-ft single-arm DB overhead walking lunge (25/35 lb)
800/1000-m row
150-ft single-arm DB overhead walking lunge (25/35 lb)
10 ring muscle-ups
INTERMEDIATE (Time)
For time:
10 jumping ring muscle-ups
100-ft single-arm DB overhead walking lunge (25/35 lb)
800/1000-m row
100-ft single-arm DB overhead walking lunge (25/35 lb)
10 jumping ring muscle-ups
BEGINNER (Time)
For time:
10 low-ring transitions
100-ft single-arm DB overhead walking lunge (10/15 lb)
600/750-m row
100-ft single-arm DB overhead walking lunge (10/15 lb)
10 low-ring transitions
Post Wod (Time)
Accumulate:
50 GHD sit-ups
50 med-ball twists (14/20 lb)
Stretch
2 sets:
10 Cuban presses (PVC)
10 Y-raises (use small plates)
10 T-raises (use small plates)