Tuesday

20
Jun

Tuesday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP

1 set:

20 alternating box step-ups (10/leg)

16 single arm DB row (8/side)

8 knee push-ups

1 set:

20 box jumps (20/24)

16 single arm DB row (8/side)

8 push-ups

1 set:

10 box jumps (24/30)

16 single arm DB row (8/side)

8 deficit push-ups (using DBs)

Warm-up (No Measure)

MUSCLE-UP PROGRESSION

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.

Banded muscle-up transition Connect 2 rings with a thick band. Have your athlete sit on the band and use it to help them transition into the bottom of the ring dip. Cue your athlete to perform a “fast sit-up” when thinking about the turnover.

Increase difficulty Decrease band tension.

High ring muscle-ups Have athletes that are ready, move over to the high rings. This can also be for an athlete who wants to attempt their first ring muscle-up but won’t be performing them in the workout.

Warm-up (No Measure)

EARN IT

1-2 sets:

1-5 muscle-ups

Workout

Metcon (AMRAP – Reps)

RX

For total reps:

EMOM 14:

Min. 1 | :30 box jumps (24/30 in)

Min. 2 | Muscle-ups

Metcon (AMRAP – Reps)

INTERMEDIATE

For total reps:

EMOM 14:

Min. 1 | :30 box jumps (20/24 in)

Min. 2 | Low ring muscle-up transitions

Metcon (AMRAP – Reps)

BEGINNER

For total reps:

EMOM 14:

Min. 1 | :30 box step-ups (12/20 in)

Min. 2 | Banded pull-ups

Post-Workout Strength

Weighted Chest-to-bar pull ups (3-3-3-3-3)

On a 10:00 clock:

Build to a heavy 3-rep strict chest-to-bar pull-up

– Add load by holding a DB between the legs

Stretch

Warm-up (No Measure)

3 sets:

:30 reach, roll, and lift

30 banded pull-aparts