Friday, May 28, 2021

Power CrossFit – CrossFit

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Warm up (No Measure)

Row 1000 meters or Jog 800 meters

50 double unders

2 Rounds NOT FOR TIME:

10 push press with an empty bar

10 sit ups

10 air squats

10 good mornings with a broomstick

WORKOUT OF THE DAY

Metcon (AMRAP – Rounds and Reps)

AMRAP IN 18 minutes

6 Handstand Push-Ups

9 Deadlifts (135/95#)

12 Box Jumps (24/20″)

15 Assault Bike Calories

SKILL

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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