CrossFit – Fri, Sep 5

BayWay CrossFit – CrossFit

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Warm-up (No Measure)

Dynamic warm-up | 4:00

3 sets:

10 PVC pass-throughs

5 false-grip ring rows

6 air squats

5 push-ups

5 pvc 90 degree HPC

Low-ring muscle-up | 7:00

Progression // Focus

False-grip ring rows // Maintain the false grip.

Jumping ring dip or ring dip // Full range of motion.

Leg-assisted muscle-up transition // Use the legs to assist.

Leg-assisted muscle-up transition // Make sure rings touch low on the chest before the transition.

Leg-assisted muscle-up transition // Increase difficulty by walking the feet out little by little.

Skill work | 6:00

EMOM 5:

1 false-grip ring pull-up

1 false-grip chest-to-ring pull-up

1 strict muscle-up

High-ring muscle-up | 3:00

Progression // Focus

False-grip kip swings // Maintain false grip, big kip swings.

Muscle-ups // Allow athletes who have muscle-ups to practice a few reps.

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
– RX –

3 rounds for time:

50 air squats

7 ring muscle-ups

10 hang power cleans (95/135 lb)

– INTERMEDIATE –

3 rounds for time:

50 air squats

7 jumping muscle-ups or low-ring transitions

10 hang power cleans (75/115 lb)

– BEGINNER –

3 rounds for time:

30 air squats

10 ring rows

10 hang power cleans (35/45 lb)

– MASTERS 55+ –

3 rounds for time:

50 air squats

7 burpee chest-to-bar pull-ups

10 hang power cleans (65/95 lb)

– If able to perform ring or bar muscle-ups, substitute burpee chest-to-bar pull-ups with anywhere from 3-7 muscle-ups each round.

Skill Work (Checkmark)

Pre-workout skill

EMOM 5:

1 false grip ring pull-up

1 false grip chest-to-ring pull-up

1 strict muscle-up

Stretching (Checkmark)

Accumulate:

1:00 foam roll quad/leg

1:00 foam roll lats/arm

– AT-HOME – (Time)

– AT-HOME –

3 rounds for time:

50 air squats

7 wall walks

10 DB hang power cleans (35/50 lb)

– Use two dumbbells.

Work Your Weakness

– SKILL I – (Checkmark)

10 sets:

Handstand walk (50 ft)

– Rest 1:00 between sets.
– Advanced athletes should try to complete all unbroken sets. If you fail an attempt, go back to the start.

– If 50 feet is too far, reduce the distance to accommodate your ability.

Run Strong Week 5 (Checkmark)

Lower Body Strength: Deficit Deadlift – 4 x 4 @ 75%

Upper Body Push/Pull: Weighted Pull-Up – 4 x 5

Core/Midline:

Hanging Leg Raise – 3 x 12

Farmer Carry – 3 x 50 ft heavy