Register For Class: https://get.mndbdy.ly/6zAE4INHH6
As a friendly reminder classes will be limited to 15 athletes per class. You must register for class to attend.
CROSSFIT
STRENGTH:
Gymnastic Complex
3 Sets:
1 Bar Muscle-Ups
2 Pull-Ups
3 CTB Pull-Ups
2 Pull-Ups
1 Bar Muscle-Ups
Rest as needed between sets.
Notes:
This opening piece will challenge your ability to stay attached to the bar.
If we can, we want to try and complete these sets as one big complex.
Our grip will be challenged here as well as our pulling capacity.
Most of us will need approx. 2-3 minutes of rest between sets to recover.
MOVEMENT FOCUS
BAR MUSCLE-UP
Be patient during your hollow press down before attempting to go over the bar.
The most common failed fault is an early pull on the bar.
SUBS
BAR MUSCLE-UP
Jumping Bar Muscle-up Off Box
Banded Bar Muscle-up
CHEST TO BAR PULL-UP
Banded Strict Chest To Bar Pull-up
Chin Over Bar Pull-up
PULL-UP
Ring Row
Banded Strict Pull-up
WOD:
For Time:
1 Mile Run
50 Toes to Bar
30 Power Snatches 115/85
GOAL: 12:00 - 23:00
SUBS
RUN
2,000 Meter Row
100/75 Calorie Echo Bike
SWEATFEST
5 Rounds For Time:
15 Cal Bike/Row 250m/Run 200m
18 Alt DB Snatches
15 Hand Release Push Ups
12 DB Box Step Overs
*25:00 Time Cap
DO MORE. BE MORE. GIVE MORE. LIVE MORE.

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