Train West Van – CrossFit
Dynamic Barbell Warm Up w/Coach [5:00] (AMRAP – Reps)
Power Clean
– Build to 1RM
– 6-8 Sets
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Bar Muscle Ups/Pull Ups (No Measure)
– In Pairs for spotting, NO exceptions
– No Banded BMU, ensure we are working steps below
10:00 Of Working Through
Bar Muscle Up Swing Steps
– Jump to Hollow
– Jump to Hollow to Patient Arch
– Add in Toe Rise – To Target
– Hip Drive with Toe Rise + Press Down on Bar with Straight Arms
**Each step leads into the next, do not skip them
Accumulate
50 Banded Hollow Pulls
4 Sets
12-15 Straight Arm Banded Push Downs
[use band and dowel]
– Push from parallel to legs
5:00 Practice
High Bar Muscle Up Turn Over
5:00 Practice – Next week, spotted BMU if we can perform these with minimal jump
OR
Kipping Pull Up Practice
5:00 – using band if needed or side of box