Train West Van – CrossFit
Warm Up (No Measure)
3:00
Arm Circles
Chest Opener
Wrist Openers
Band Pull Aparts
Ring Muscle Ups (No Measure)
2 Sets – All Athletes
12 Hollow Rocks
2-3 Wall Walks
0:05-0:15 L-Sit/Tuck on Bar
Ring Muscle Ups (No Measure)
Cycling Through Alternating Progressions
4-6 Sets Of Each
1 Seated Band Supported Chest To Ring Pull + Muscle Up Transition
2 Ring Swings Into Open Hips +
Pull to Hips
10-20 Second Ring Support Pulses
6:00 of
Spotted Ring Muscle Ups w/Coach
OR
6:00 AMRAP
8 Double DB Bent Over Row AHAP
8 Slow Eccentric DB Push Ups
RX+
12:00 AMRAP
1-3 Ring Muscle Ups [For Quality]
OR
12-20 Ring Muscle Up Negatives
[Jump to Lock out, perform negative as slow as possible]
3 Sets
Max Effort False Grip/Semi False Grip Ring Pull Ups
Max Reps Ring Dip w/1 Second Turn Out at top
10 Large Magnitude Ring Swings
()
WOD (AMRAP – Rounds and Reps)
14:00 AMRAP [20:00 if time permits]
16 DB Front Rack Lunges
18 Alternating DB Snatches
12 Toes To Bar
100m Run
RX+ = 35/50lbs