CrossFit – Tue, Dec 23
Holiday Hours:
Dec. 24: 8:30 Only (12 Days of Christmas WOD)
Dec. 25: Closed
Dec 26: Closed
Dec 31: 5:30, 6:30, 8:30, 9:30, Noon
Jan 1: Closed
Jan 2: Open Gym 8-12
General Prep
2:00 Cardio Choice
–
10 Bootstrap Squats
10 Cossack Squats
5 Inchworm Push-Ups
10 Alternating Box Step-Ups
8 Scapular Pull-Ups
8 Bar Kip Swings
8 Ring Rows or 4/4 Single Arm Ring Rows
–
15 Air Squats
5 No Jump Burpees
10 Alternating Box Step-Ups + 5 Box Jumps
8 Bar Kip Swings, Building Strong Kip
4 Strict Pull-Ups or 8 Ring Rows or 4/4 Single Arm Ring Rows
Specific Prep
6 Tall Muscle Cleans
:20 Behind The Neck Elbow Punch Throughs
6 Front Squats
4 Burpee Box Jump Overs
4 Bar Muscle-Up Hip Drives or Kipping Pull-Ups
–
6 Front Squats @ Working Loads
4 Burpee Box Jump Overs
–
Then Get into deeper dive in Bar Muscle-Up Work
Skill Progressions : Bar Muscle-Ups
Spend 10-15 minutes Practicing Drills and Progressions
– Jumping Kip and Pull to Hips
– Bar Muscle-Up Hip Drive Drill
Focus on going into these progressions with the goals of progressing from the basic bar kip swing, to a more dynamic hip pop and drive the bar to the hips, before progressing to the more advanced Bar Muscle-Up Drills.
#TEAMPRVNTUESDAY
For Reps:
16:00 AMRAP
40 Front Squats
30 Burpee Box Jump Overs (Box Facing)
20 Bar Muscle-Ups
Barbell: 95/65lb, 43/30kg
Box Height: 24/20inch
Level 2:
For Reps:
16:00 AMRAP
30 Front Squats
20 Burpee Box Jump Overs (Facing)
30 Pull-Ups
Barbell: 95/65lb, 43/30kg
Box Height: 24/20in
Level 1:
For Reps:
16:00 AMRAP
30 Front Squats
20 Burpee Box Step-Ups
30 Ring Rows
Barbell: 45/35lb, 20/15kg
Box Height: 24/20in
Rx+:
For Reps:
16:00 AMRAP
50 Front Squats
40 Burpee Box Jump Overs (Facing)
30 Bar Muscle Ups
Barbell: 95/65lbs (43/30kg)
Score = Total Reps
Goal: 150-220 reps (90 reps = 1 round)
Stimulus: High-volume chipper with muscular fatigue management, pulling stamina, and leg endurance
RPE: 9/10
Primary Objective: Bar Muscle-Up / Pull-Up Management
Secondary Objective: Front Squat and Burpee Box Jump Over Consistency
1:00/1:00 Tall Dragon Stretch
1:00/1:00 Scorpion Stretch
1:00 Seated Chest Stretch
1:00/1:00 Single Leg Forward Fold
For Quality:
3 Rounds
7/7 Single Kettlebell Front Rack Lateral Lunges
12-15 Medball Leg Extensions
No weight with a 3 second negative each rep on the side lunges.
