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