December 20, 2023

CrossFit – Wed, Dec 20

Warm up

A. General

‘Bring Sally Up’

with Box Step Ups

Perform a box step up every time the song says ‘Bring Sally Up’ and step down every time the song says ‘Bring Sally Down’

B. Mobility

Accumulate 25 Reps

Shoulder Extension Bridge

(Shoulder Extension Bridge)

C1. Specific Ring Muscle Ups

Adv:

5-10 High Ring Scap Pulls

5-10 High Ring Kip Swings

3-5 Low Ring Snap Pull Transition + Strict Ring Dip

Snap pull muscle up progression on low rings – YouTube 2-3 RMU

C1. Specific Ring Muscle Ups

Beg/Int:

3-5 False Grip Ring Rows

3-5 Low Ring Transition

Low Ring Transitions

3-5 Foot Assist Low Ring MU

Strict Ring muscle up progression, feet assisted

3-5 Banded Ring Dips

BANDED RING DIPS

C2. Specific Metcon

5 HPC @ Empty Bar

5 Step Ups @ Empty Bar

5 Box Jump or Step Overs

Muscle-ups (EMOMx5
– 30sec max rep Ring muscle ups

)

TC: 5 Minutes Score: Sum Total Reps

Scaling Options

Beginner

EMOMx5

0:30 max Banded Ring Dips

Intermediate

EMOMx5

0:30 max Low Ring MU progression or drill

B. Metcon (4 Rounds for reps)

Every 3 minutes for 12 minutes

14 Hang Power Cleans

14 Alternating Front rack Step-ups

14 Box Jump Overs

Barbell @ 75/55

Box @ 24/20″

TC: 12 Minutes

Score: Sum Total Working Time

KG: 34/25

Scaling Options

Beginner

10 Hang Power Cleans

10 Alternating FR Step-ups

10 Box Jump

Barbell @ 45/35

Box @ 18/14″ (stack plates)

Intermediate

14 Hang Power Cleans

14 Alternating FR Step-ups

14 Box Jump Overs

Barbell @ 45/35

Box @ 24/20″

Accessory / Extra (Weight)

Accumulate 300′ of

Farmers Carry @heavy

Should be able to do only 50-100′ unbroken at a time.