October 27, 2023

CrossFit – Fri, Oct 27

Warm-up

A. General

3 rounds

20 jumping jacks

6 burpee hop over empty bar

6 Empty bar hang muscle clean

B. Specific 1 (BMU)

Before drills

– 5 Scap pull ups

– 5 Beat swings

– 5 Band lat pull downs, straight arm

C. Specific (metcon)

With empty bar:

2 x

– 6 Hang power clean

– 6 Box jump no rebound

With loaded bar

6 Hang power cleans

6 Burpee Box jumps

1-3 BMU / Modification

Gymnastics
BMU Progresson (Checkmark)

Bar Muscle up progression

1. With Box

– Beat swing against box

– Jumping Lat to Fly

– Jumping Lat to fy with hip extension

– Jumping Bar muscle up

2. Unassisted

– Kip swing

– Jumping hip to bar

– Bar muscle up

Metcon
Metcon (Time)

For time

30 Hang Power Clean

30 Reverse FR Lunges

15 Bar Muscle-ups

30 Reverse OH Lunges

30 Hang Power Clean

@75/55lbs

TC: 15 minutes

Score: Time

KG: 35/25

Scaling options

Beginner

20 Hang power Clean @ RPE 5/10

20 Reverse FR lunges

20 Jumping pull ups

20 Reverse OH lunges

20 Hang power Clean

Intermediate

30 Hang Power Clean @55/45lbs

30 Reverse FR lunges

15 Jumping BMU

30 Reverse OH lunges

30 Hang Power Clean

Perform

30 Hang Power Clean @115/75lbs

25 Burpees box jump over @30”/24”

20 Ring Muscle-ups

25 Burpees box jump over @30”/24”

30 Hang Power Clean @115/75lbs

Extra Accessory
Upper Accessory (Checkmark)

3 sets

20 Banded T

No rest

10/10 Split stance Pallof press

No rest