Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 12 MINUTES
5 Light DB Devil’s Press
15 Jumping Jacks
10 Ring Rows
10 Straight Leg Sit-ups (minimize arm throw)
10 Scap Pull-ups (slow and controlled)
:30 Hollow Rocks
Skill
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
C2B & Bar Muscle-Up Development and progression discussion.
5 Kip Swings
5 Kip Swings & Hip Pop
5 C2B Pull-ups (PU or Jumping PU)
Bar Muscle-ups — (jumping BMU — burpee pull up)
3-5 Dynamic Kip Swings + Pressing Down on the Bar
(Focus on pushing down on the bar with straight arms)
3-5 Dynamic Kip Swings + Raising the Hips
(Focus on pushing down on the bar and get the hips as close to the bar as possible)
Bar Muscle-up Attempts
(Focus on the turnover of the elbows when transitioning)
Movement Adjustments…
C2B Pull-ups — You can substitute C2B Pull-ups with Pull-ups or Jumping C2B Pull-ups or Ring Rows.
Bar Muscle-ups — You can scale this to Burpee Pull-ups or Jumping Bar Muscle-ups or Burpee Jumping Pull-ups.
Workout
Metcon (Time)
FOR TIME
21-15-9
Russian Kettlebell Swing (70/53)|(53/35)
C2B Pull-up
into…
15-12-9
American Kettlebell Swing (70/53)|(53/35)
Bar Muscle-Up
-16:00 Hard Cap-
Scale weight and pull up variation as needed. Goal is a little heavier than normal on KB