Saturday

17
Jun

Saturday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP

1 set:

10 sit-ups

10 push-ups

10 DB deadlift

1 set:

10 sit-ups

5-10 piked push-ups

10 DB deadlift + shrug

1 set:

10 sit-ups

:30 handstand hold

10 DB hang power clean

1 set:

10 sit-ups

5 handstand push-ups

10 DB power clean

Warm-up (No Measure)

MUSCLE-UP PROGRESSION

False grip ring row Maintain the false grip

Jumping ring dip or ring dip Full range of motion

Leg assisted Muscle-up transition Use legs to assist

Leg assisted Muscle-up transition Make sure rings touch low on the chest before the transition

Leg assisted Muscle-up transition Increase difficulty by walking the feet out little by little

False grip kip swings Maintain false grip, big kip swings

Workout

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 20:

2 muscle-ups

4 handstand push-ups

8 DB power cleans (35/50 lb)

Metcon (AMRAP – Rounds and Reps)

INTERMEDIATE

AMRAP 20:

2 chest-to-bar pull-ups

4 piked push-ups

8 DB power cleans (20/35 lb)

Metcon (AMRAP – Rounds and Reps)

BEGINNER

AMRAP 20:

2 low-ring muscle-up transitions

4 push-ups

8 DB power cleans (10/15 lb)

Stretch

Warm-up (No Measure)

3 sets:

10 ATY raises

:30 reach, roll, and lift