February 21, 2023

CrossFit – Tue, Feb 21

Warm-up

A. General

3 rounds

30 seconds Burpees/Jumping Jacks/Plate ground to OH

5 PVC shoulder dislocates

3/3 Hanging Scapular C.A.R’s

https://youtu.be/4dQIR54Gb20

B. Part B Specific metcon prep

2 sets @ increasing intensity

1 ring mu/Pull up/Russian Dip

2 DB snatch

3 hspu

*Rest 30 seconds between sets

Gymnastics
Ring Muscle-up Drills (Checkmark)

1. Swing on rings

Beginner: Controlled beat swing on rings

https://youtu.be/1ZY8zB143pw

Int & Advanced: Snap back pull on rings

https://www.youtube.com/watch?v=XtsMhTSK8hU

2. Transition

Beginner:

Ring pull downs

https://www.youtube.com/watch?v=-Hc-3AzobrQ

Int:

Low ring snap back pull = transition

https://www.youtube.com/watch?v=8hyFclpW8hM

Advanced

Practice RMU

Metcon
Metcon (AMRAP – Rounds and Reps)

4 x

3 minutes AMRAP

2 Ring Muscle-ups

4 DB Snatch 1×70/50lbs

6 HSPU

1 min rest between AMRAPs

Continue where you left off

KG: 35/25kg

TC: 15min

Score: Total Rounds + Reps

Scaling Options

Beginner

2 Assisted pull ups

4 DB Snatch @ 35/25lbs

6 Push ups

Intermediate

2 Russian Dips

4 DB Snatch @ 50/35lbs

6 Reduced Range HSPU / Pike HSPU

Perform

2 Ring Muscle-ups

4 Devils press @2×50/35 lbs

25′ HS walk

1min rest between amraps, Continue where you left off

Extra Accessory
Core/Shoulders (Checkmark)

3 rounds

25/25 Bottom up KB carry

6/6 Heavy DB bent over rows

20 seconds weighted hollow hold