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MU
Warm-up Jumping jacks Stationary Lunge Ring row Push ups Front squat prep Ring Dip scaling MU Scaling 1 round with empty bar. 3.2.1.Go! Metcon (AMRAP – Rounds and Reps) AMRAP 32 9 Burpees 7 power cleans 5 front squats 3 muscle ups/ring dips *Strive for constant movement. **Utilize a weight and skill set that allows...
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W.U.: Metcon (No Measure) 30-20-10 Assault Bike Calories *Work at 80-100% effort **Partner Up, regardless of partners finish time, rest 3:1 at minimum. ***Warm-up/First conditioning piece of the day. Should have a noticeable fatigue afterwards. Metcon (Time) 12 Clusters 100 Dubs 8 MU or Dips 9 Clusters 100 Dubs 6 MU or Dips 6 Clusters...
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Warm-up 400m run Cannon Ball Rock Hollow Rock Hanging Hollow/Arch (dynamic) Knee tucks/Toes to Hips/Toes to bar Ring Pull-ups Ring Muscle-ups Workout Rehersal: Toes to Bar x5 Box Jump overs x 10 MU/Pull-ups x1-2 run 200m 2 rounds to understand rythem. Metcon (AMRAP – Rounds and Reps) AMRAP 20 Toes to Bar x10 Box jump...
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Warm-up Before class starts: CS Activation T/Y x10 Seated Press (KB) x10 2 rounds Jerk Prep: *Utilize the most proficient one. Dip/Drive Jump/Land Pause Jerk Jerk Metcon Prep: Run 200m Wallball x5 Ring Kip Swing Run 200m Wallball x5 Ring Pull-up (Kneeling/Hanging)x3 Run 200m Wallball x5 Ring Muscle-up/Pull-up x1-3 Push Jerk (2-2-2-2-2) Split Jerk (2-2-2-2-2)...
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Warm-up Pose Run (line accountability) 200m x3 25% 50% 80% Side plank 30 sec Hollow hold 30 sec 2 rounds MU Prep: Hollow Arch (Floor) Hollow/Arch (hanging) Hollow/Arch (Dynamic) Muscle up progression Demo: Pull-up Chest to Bar Mu Metcon Prep: -PVC deadlift -Pull-up/ring row -Bar deadlift -Chest to Bar/pull-up/ jumping pull-up -Increasing weight deadlift -MU/pull-up/jumping...
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12 Days of Christmas (Time) 1 Muscle-up 2 Burpees 3 Chest to Bar 4 Push-ups 5 Pull-ups 6 Thrusters 7 Bar Over Burpees 8 KBS 9 Sit-ups 10 Iron Mikes 11 KB Taters 12 Box Jumps 12 Days of Christmas #2 (Time) 1 Chest to Bar 2 Burpees 3 Pull-ups 4 Push-ups 5 Ring Rows...
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Warm-up Scap retractions hanging Scap retractions Press I g Kip swings w/hand lift x3 Push-ups x5 Pull-ups x3 Pike push-ups x5 Chest to bars x 3 Handstand push-ups x3 Bar Muscle details Clean Prep Pull-under Deadlift + pull-under Clean cycle lecture + trials Metcon (Time) 20 RFT x1 Bar Muscle-up x3 strict HSPU x5 Power...
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Warm-up Partner Shoulder Stretch Pull-a-parts x50 90 rotation and press x20 Push/split Jerk Prep: Press Jump Land Push Jerk w/pause on dip Push Jerk w/pause on Catch Metcon Prep: Establish Distance for sprints. Scaling For HS Walk: Attempt to walk to the wall. Cut distance in half. Pike w/feet on box and walk around it...
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Warm-up Wrist Warm-up Noon/3/6/9 x10 30 sec False Grip Hang (row/hang) Ring Rows- Scale to ability Pull-ups Chest to Bar (PVC) Chest to bar Pull-up MU Lecture and Demo Metcon (AMRAP – Reps) In 20 Min progress as far as possible. Start over if you complete every rep x50 Ring Rows x40 Strict Pull-ups x30...
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Warm-up 25-60: McCluskey (Time) 3 Rounds for time of: 9 Muscle-ups 15 Burpee Pull-ups 21 Pull-ups 800m Run If you’ve got a 20# vest or body armor, wear it. In honor of U.S. Army Sergeant Jason “Mick” McCluskey, 26, of McAlester, Oklahoma, was killed on November 4, 2010 To learn more about McCluskey click here...
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Workout of the Day

CrossFit

  • CrossFit WOD 7/20/19

    Warm-up
    Row 2m

    Medball squat throw (partner)

    Metcon Prep:

    Press

    Front squat

    Thruster

    Pull-under to Thruster

    hang clean to Thruster

    Squat clean thruster.
    Metcon (Time)
    80 cal row

    40 Squat Clean Thrusters

    20 Burpees over Partner.

    60 Cal row

    20 Squat Clean Thrusters

    10 Burpees over partner

    40 cal row

    10 Squat Clean Thrusters

    1000m partner run
    *Split work evenly

    **increase weight on Clusters each interval

    ***use multiple bars if needed.

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