Tuesday

2
May

Tuesday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

MUSCLE-UP TRANSITION & JUMP ROPE PRACTICE

Spend :20 on each set with the jump rope. Spend :30-1:00 on each ring progression.

PROGRESSION FOCUS

False-grip ring row Maintain the false grip

Single-unders reps

Jumping ring dip or ring dip Full range of motion

4) Right-leg only single-unders reps

Leg-assisted muscle-up transition Use the legs to assist

Left-leg only single-unders reps

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

Double-unders or single-unders reps

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

Double-unders or single-unders reps

Warm-up (No Measure)

WALL-BALL SHOT AND MUSCLE-UP PRACTICE

10 wall-ball front squats (facing target) Focus on pulling yourself down to the bottom of the squat.

:30 kipping swings on rings Focus on maintaining a tight powerful kip.

10 wall-ball push presses (throw to target) Focus on a short shallow dip with an aggressive drive.

:30 muscle-up attempts or scaling option Allow athletes to work on the movement they are performing in the workout.

10 wall-ball shots Focus on sending your hips back and down while keeping the ball up and close to the body.

:30 muscle-up attempts or scaling option Allow athletes to work on the movement they are performing in the workout.

10 wall-ball shots Focus on pulling yourself down into the next rep. Don’t collapse into the next squat.

Workout

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

Metcon (AMRAP – Rounds and Reps)

INTERMEDIATE

AMRAP 14:

7 chest-to-bar pull-ups

50 wall-ball shots (10/14 lb)

100 double-unders

Metcon (AMRAP – Rounds and Reps)

BEGINNER

AMRAP 14:

7 muscle-up transitions

30 wall-ball shots (6/10 lb)

60 single-unders

Post Workout Skill

Metcon (AMRAP – Reps)

3 sets:

Max-rep strict ring pull-ups

– Rest 2:00 between sets.

Stretch

Warm-up (No Measure)

2 sets:

:30 couch stretch/leg

:30 standing calf stretch/leg