Bar Muscle Ups
Beginner (cannot perform unassisted pullups):
3 rounds of 30sec on/30sec off of hollow rocks (scaled back to lower work/rest ratio if needed)
5 rounds of 8-10 banded hollow swings
AMRAP 3
1-2-3-4-5-etc
Unbroken strict banded pullups (cannot switch band)
Intermediate:
3 rounds of 5 hollow swings with straight arms trying to increase elevation on each rep
7 rounds of 3 banded straight arm hollow swings – goal is to reach eye level to bar
Then practice singles of banded bar muscle ups
Advanced:
With a partner
AMRAP 6
Partner 1: Bike 3 Cal, 1 Bar MU
Partner 2: Bike 3 Cal, 1 Bar MU
Partner 1: Bike 6 Cal, 2 Bar MU
Partner 2: Bike 6 Cal, 2 Bar MU
9+3 each, 12+4 each, etc
CrossFit.com 170618
3 rounds for time of:
30 kettlebell swings, 1.5 pood
20 triple-unders
Run 400 meters
Beginner: 21 KBS 35/18; 60 single unders and then 5 double under attempts
Intermediate: 44/26; 20 Double Unders
Advanced: Rx; 40 Double Unders
Competitor: Rx
5 RFT
Bike 10/7 Cal (Adv 15/10)
15 Russian KB Swings
10 Medicine Ball Sit-ups (Adv GHDSU)
5 Burpees
No Comments to "Tuesday, July 18, 2017"