CrossFit – Mon, Jun 15
General Warm-Up
2:00 Cardio Choice
–
2 x
10 Scapular Pull-Ups
10 Pause Cossack Squats (2 sec on Each Rep)
5 Inchworm to Hollow (1-2 sec Pause at Extension)
Specific Prep
3 High Hang Muscle Clean
3 Front Squat
3 High Hang Squat Clean
3 Split Jerk w/ Pause in Dip and Pause in Catch
–
3 Hang Muscle Clean
2 Hang Squat Clean
1 Split Jerk w/ Pause in Dip and Pause in Catch
1 Low Hang Squat Clean
1 Split Jerk w/ Pause in Dip and Pause in Catch
–
Clean Lift Off + Slow Pull Power Clean
Hang Squat Clean + Split Jerk w/ Pause in the Catch
Squat Clean + Split Jerk
Every 2:30 x 5 Sets:
Power Clean + Hang Squat Clean + Split Jerk
Rest :10-:20
Squat Clean + Split Jerk
Starting at 60-70% of 1RM Clean and Jerk and building to a heavy for the day, ending around 85%. The focus is power through the hips with a fast drive under the barbell into a quality receiving position in the squat with elbows high. Drive up and out of the hole with a tight core. On the jerk, focus on a vertical drive of the torso through the bar before punching through, locking out the arms, and bending the back knee in the catch.
Modifications:
Level 1: Reduce load to a weight that allows clean mechanics across all sets; hang power clean + push press is acceptable if the squat clean is not yet consistent.
Hotel Gym / Travel: Dumbbell power clean + push press complex, building in load across 5 sets.
Move through progressions of the bar muscle-up prior to the EMOM:
Low [Banded Bar Muscle-Up](Low Banded Bar Muscle Up)
Banded Bar Muscle Ups
Modifications:
Kipping Chest to Bar Pull-Up
Kipping Chin Over Bar Pull-Ups
Strict Pull-Ups
Strict Banded Pull-Ups
Jumping Pull-Up with 3-5 second Negative
Use this to confirm bar muscle-up scaling and station assignments before “The Wolf” begins.
10:00 EMOM
Minute 1: 10 Thrusters
Minute 2: Max Bar Muscle-Ups
Barbell: 115/75 lb, 52/34 kg
Score = Total BMU Reps
Goal: 5+ Bar Muscle-Ups per set, unbroken thrusters across all 5 rounds
Stimulus: Barbell Cycling and High-Skill Gymnastics
RPE: 8/10
Primary Objective: Keep a consistent number on bar muscle-ups across all sets. Athletes who fade by the third or fourth set chose a scale that was too ambitious; consistency is the target, not a big first round.
Secondary Objective: Maintain unbroken thrusters across all sets. The thruster load should feel manageable within the minute so athletes arrive at the bar muscle-up with enough capacity to work.
Level 2:
10 Thrusters at 95/65 lb, 43/29 kg
Max Kipping Chest to Bar Pull-Ups
Level 1:
10 Thrusters at 75/55 lb, 34/25 kg
Max Kipping Pull-Ups or Strict Banded Pull-Ups
Masters 55+:
10 Thrusters at 75/55 lb, 34/25 kg
Max Bar Muscle-Ups / Kipping Chest to Bar Pull-Ups / Kipping Pull-Ups
Competitor:
10 Thrusters at 135/95lb, 61/43kg
Max Bar Muscle-Ups
Hotel Gym / Travel:
10 Dumbbell Thrusters (50/35 lb, 22/16 kg)
Max Strict Pull-Ups or Jumping Pull-Ups with a 3-5 second negative
For Completion:
3 Sets
6/6 Bird Dog Row
:30 Med-ball Leg Extension Hold
10 x 90/90 Hip Switch
8/8 Kneeling Single Leg Extensions
For the seated leg extension hold, focus on both contracting the quads stiffly and pinching the medball between your feet.
For Quality:
4 Sets:
5 Ring Face Pulls + 10 Ring Rows
8/8 Single Arm Dumbbell Incline Bench Press(Top Down)
