CrossFit Gymnastics/skill/asymmetry Skill: Pullup/CTB/ Bar Muscle Up A. hollow arch swing: beat swing w/ blocking B. kipping pull-ups: hold on cue, pause at top 1-3x in a row x 3 C.kipping CTB with blocking D. kipping bar muscle ups – jumping MU – lat drill WOD for quality: reverse tabata: :10 on x :20 off […]
Thursday, November 8 Read More »
CrossFit Skill: Pullup/CTB/Bar Muscle-Up A. hollow arch swing: beat swing B. Kipping swing w/blocking C. Kipping Pullup RX blocking or in band D. Dipping CTB w/ blocking or in bands E. Kipping bar MU WOD: For quality: reverse tabata :10on x :20off x 8 sets QuickFit 10, 9, 8, 7, 6, 5, 4, 3, 2,
Thursday, September 27 Read More »
CrossFit For time: 50 bar muscle-ups Longevity A. pullup bar skill work 1. reverse tabata dead hang 2. scap pullup 3×5 3. horizontal bar row 3×5 B. DB accessory 3×10 bent over row single arm DB press QuickFit 3 tabata stations: 14 min including rest: 1. Assault bike 20x10x8 (4 min) Rest 1 min 2.
Wednesday, September 12 Read More »
Hoosier CrossFit: A. Strict pull-up/kipping pull-up/bar MU strength and skill development 1. Scap pulls x 5 2. partner/box assisted strict pull-ups x 5- increasing height of pull on each rep 3. beat swing- hollow/arch x 10 4. kip + chin over bar hold + push away x 5 5. linking reps x 3-5 6. assisted/box
CF: Workout 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. Level 3: Rx as written Level
A. Skill work: Snatch progressions- Burg warmup- snatch drops-ohs-positions-power sn+ ohs- snatch Level 3: 12 min cap Amanda– Bar muscle ups 9-7-5 reps for time of: Bar Muscle-ups full snatches (135/95) *50-60% of 1rm Level 2: 9-7-5 reps for time of: Bar Muscle-ups (assisted)/ chest to bar pullups full snatches/power sn + ohs (95/65)
Skill: A. kb clean and jerk: https://www.youtube.com/watch?v=DGql83eyHRE B. bar muscle up: https://www.youtube.com/watch?v=astSQRh1-i0 Level 3: 5 rounds for time of: 10 kettlebell clean and jerks (53/35) kettle bell in each hand. 3 bar muscle ups *scale appropriately with jumping/banded progressions Level 2: 5 rounds for time of: 10 kettlebell clean and jerks (44/26) 1 kb, alternating hands 3
Workout 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. Level 3: Rx as written
