CrossFit – Sun, Aug 16
General Prep
2 x
1:00 Jump Rope
10 Banded Passthroughs
10 Hollow Rocks
10 Arch Rocks
Specific Prep
2 x
:15 Dead-Hang + :15 Active Hang
6 Strict Knee Raises
:15 Tuck L-Hang
6 Tall Muscle Clean + Press
Coaching Progressions
Today’s skill block is dedicated time to develop bar muscle-up mechanics for every athlete in the room. The progressions are not just for beginners: banded and jumping variations give athletes a feel for the timing of the transition, and the low bar progression lets everyone drill the pull-to-push with load support before taking it to full height. Coaching attention should land on the hip drive initiating the pull, the aggressive chest-over-bar transition, and a strong lockout at the top. Athletes who already have bar muscle-ups should use this time to work on cycling efficiency and consistent kip timing rather than chasing singles. Keep everyone purposeful, every rep has a point, and every athlete should leave this block more confident in the movement than when they arrived.
Bar Muscle-Up Tips: Drive the hips aggressively into the bar, keep the kip tight and controlled, and commit to the push-away at the top rather than hanging in the transition. Athletes who stall in the transition are typically pulling too late or not using the hip drive to initiate. Prioritize one clean rep over multiple sloppy attempts.
Modifications:
Spend the full block on banded or jumping variations from a lower bar, focusing on the transition mechanics and push-away.
2-3 Sets, Building to Working Weights:
3 Power Cleans and Push Jerks
2 Bar Muscle-Ups or 4 Chest-to-Bar Pull-Ups / Pull-Ups / Ring Rows
9/7 Calorie Echo Bike
Use this to confirm barbell load, bar muscle-up approach and set size, and bike pace before “Walk-Off” begins.
Every 10:00 x 2 Sets
7-5-3
Bar Muscle-Ups
Clean and Jerks
Directly Into:
40/30 Calorie Echo Bike
Barbell: 115/75lb (52/34kg)
Score = Total Calories
Goals: Complete both sets with time remaining for a quality bike effort
Stimulus: Upper Body Interference / Density
RPE: 8.5/10
Primary Objective: Consistent, unbroken or minimally broken sets on the bar muscle-ups and clean and jerks across both windows.
Secondary Objective: Finish each set with a hard, committed push on the bike rather than coasting through the calories.
Level 2:
Every 10:00 x 2 Sets
12-9-7 Chest-to-Bar Pull-Ups
7-5-3 Clean and Jerks
40/30 Calorie Echo Bike
Barbell: 95/65lb (43/30kg)
Level 1:
Every 10:00 x 2 Sets
7-5-3 Pull-Ups or Ring Rows
7-5-3 Clean and Jerks
30/20 Calorie Echo Bike
Barbell: 65/45lb (30/20kg)
Masters 55+:
Every 10:00 x 2 Sets
12-9-7 Pull-Ups
7-5-3 Clean and Jerks
30/20 Calorie Echo Bike
Barbell: 75/55lb (34/25kg)
Competitor:
Every 10:00 x 2 Sets
8-6-4
Bar Muscle-Ups
Clean and Jerks
50/40 Calorie Echo Bike
Barbell: 135/95lb (61/43kg)
Hotel Gym / Travel:
Every 10:00 x 2 Sets
12-9-7
Strict Pull-Ups
Dumbbell Clean and Jerks
40/30 Calorie Bike or 500/400m Row
Dumbbells: 50/35lb (22.5/16kg)
For Quality:
3 Sets
8 x Prone Swimmers
1:00 Adductor Rock Back / side
1:00 Frog Pose
Intent: Open hips and inner thighs while restoring shoulder and thoracic motion. Grounding and restorative.
