CrossFit – Fri, Jan 2
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
Mobility Prep and Activation
1:30 Cardio Choice
:30/:30 Active Scorpion Stretch
:30/:30 Active Pigeon Stretch
:30/:30 Quadruped Adductor Rock Backs
Specific Barbell Prep and Primer
3 Sets: For Quality
3 High Hang Muscle Cleans
10 Behind the Neck Elbow Punch Throughs
5 Barbell Good Mornings
5 Front Squats
–
w/ light loads on the barbell
3 Hang Power Clean
3 Hang Squat Clean
–
3 Sets
3 Hang Squat Cleans Building to 60%
–
2 Sets
10 sec Ring Support Hold
3 sec Ring Dip Negative
10 sec Bottom of Ring Dip Hold
–
5:00-8:00 Practice
Low Ring Banded Ring Muscle-Ups
or
or
3 Hang Squat Cleans
Starting @ 60% of 1RM squat clean and increasing to a heavy for the day)
Modifications:
– For Back Pain: Pull off Blocks / Bumper Plates from the Hang Position
– For Knee Pain: Adjust to Hang Power Cleans
Level 1 / Beginner Athletes: Adjust to 3 Hang Power Cleans + 3 Front Squats
For Reps and Load
10;00 EMOM
minute 1: 5 Front Squats
minute 2: *Ring Muscle-Ups
Front Squat, From the Floor @ 77-82% of the Heavy 3 Rep for the Day
*Ring Muscle-Ups
Look at Levels
Level 3: 3-5 Ring Muscle-Ups
Strength Level 3: 7/5 Strict Pull-Ups + 7/5 Strict Ring Dips
Score = RMU Reps completed. Note weight used in notes. For scaling, 1 pull-up + 1 dip = 1 rep
Stimulus: Absolute Strength and Gymnastics Skill
RPE: 7/10
Primary Objective: Front Squats performed as 1 Squat Clean + 4 Front Squats
Secondary Objective: Smooth unbroken sets of Ring Muscle-Ups, Banded Ring Muscle-Ups, or Strict Pull-Ups + Strict Dips
Level 2:
3 Low Ring Banded Muscle-Ups
—
Level 1:
10;00 EMOM
minute 1: 10 Goblet Squats
minute 2: 7 Ring Rows + 7 Push-Ups
Choice on Loads
—
Masters 55+:
7/5 Strict Pull-Ups + 7/5 Strict Ring Dips
Competitor:
5-7 Ring Muscle-Ups
—
Travel / Hotel:
10:00 EMOM
minute 1: 10 Goblet Squats
minute 2: 7/5 Strict Pull-Ups + 7/5 Strict Dips
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00 Child’s Pose
1:00/1:00 Wall Figure 4 Stretch
For Quality
4 Set:
10 Feet Elevated Ring Rows
5/5 Bulgarian Split Squats *31×1 Tempo (Farmers Loaded)
(3 Counts Down, 1 Count Pause, Fast Up, 1 Breath at the Top)
