Tuesday, December 3, 2019

Power CrossFit – CrossFit

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WARM UP (No Measure)

Row 500 meters:


10 push press w/ an empty bar

10 air squats

10 butt kicks

10 lunges let opposite elbow touch the ground


Couch stretch

Hip flexion w/ external rotation

Foam roll t spine

Forearm stretches


Metcon (Time)

21 GI Janes

9 Box Jumps (24/20″)

15 GI Janes

15 Box Jumps

9 GI Janes

21 Box Jumps


Muscle Up Progression

Take some time to work on your muscle ups!

Step #1: General strength to do a Muscle-Up

1 – 10 Strict Pull Ups

2 – 10 Matador Dips

3 – L-Sit x 15 seconds

Step #2: Develop the specific strength/skills inherent to the Muscle Up.

1 – False Grip Hang x 20 seconds

2 – 5 Ring Pull Ups to the chest

3 – 5 Ring dips, deep to the armpits – with a 1 second pause

Step #3: Kip Development

1 – 30 second Hollow Holds

– Feet together with toes pointed and full extension

– Arms overhead with lats activated and shoulders off the ground

– Tight core and butt squeezed creating no space between low back and floor

2- 30 second Superman Holds

– Feet together with toes pointed and full extension

– Arms overhead and hands reaching back as far as possible

– Butt squeezed with only our stomach touching the ground

3 – 15-20 Kipping Pull ups

Step #4: Practice the Muscle Up


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