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08/04/2019

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Wolfe Den CrossFit – CrossFit

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Skills

25 min to work on Transitions – YOU need to progress up the list even if you cannot do 7 strict pull ups

try something new

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

Conditioning

WOD GOAL

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

Metcon (AMRAP – Reps)

20 AMRAP

Teams of 4

12/10 cal bike/ski

8 DB snatch alternating 22.5/15

4 HSPU (RX+ strict)
–Tailoring–

1 – ab mats

2 – 8 DB press