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01/04/2019

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Wolfe Den CrossFit – CrossFit

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Skills

complete either A or B

A: Bar Muscle up transition (7×7 alternating with 30sec plank EMOM)

1- Banded stick hollow pull down

https://youtu.be/D6aVkKcFD_0

2 – banded stick kipping progression

https://youtu.be/O4vTL_6SaDc

3 – low bar kipping progression

https://youtu.be/luNMk-zbXYI

4 – low bar turnover progression

https://youtu.be/mvpf9rVaH8A

5- high bar hip to bar

https://youtu.be/G6Y_Twi8xlE

6 – high bar assisted muscle up

B: Metcon (AMRAP – Rounds)

every 2:00

4 bar muscle ups into 3 pull ups into 2 bar muscle ups

(unbroken)
scaling–

reduce M/U reps but keep 3 pull-ups

Strength/Accessories

Bar muscle up strength (every 2:00 for 7 rounds)

* Goal – 7 strict unbroken pull-ups

1 – 4×5 sec lowers (if you don’t have stirct)

2 – AMSAP – then 5 sec lowers

3 – 7 Strict unbroken

4 – ME or add weight

https://youtu.be/nQ_Xjilp6QY
AMSAP – as many strict as possible

Conditioning

WOD GOAL

Partner WOD – break up reps into small sets but make sure to keep the reps ticking over

the GOAL is 3 rounds

Metcon (AMRAP – Reps)

25 AMRAP – partner

50 deadlifts 100/70 (RX+110/77)

200 run

50 bench 60/35 (RX+ 70/43)

200 run

50 pull ups (RX+ strict)
Run together