muscle up

06 July 2019 - WOD

WORKOUT OF THE DAY

Competition Class

"Van-Damme"

For Time:

30 Snatches (60/40 kg)
10 Ring muscle-ups
30 Clean & Jerks (60/40 kg)
10 Ring muscle-ups
30 Thrusters (60/40 kg)
10 Ring muscle-ups

* Scale muscle up to a dip variation
* Time cap: 25 minutes


Gymnastics Skill & Strength

A) Flexibility & Joint Strength

10-12 minutes of work on:
Wrist supports (30 seconds per side)
Left and right splits (30-60 seconds per side)

B) Strength: Levers

4 Sets of:
5-10 Ice cream scoop
30-60 seconds rest between sets

C) Strength


3 Sets of:
5-15 False grip ring pull-ups
10 High box jump (step down)

D) Strength & Skill: Handstands

10 minutes work on free standing handstand
* Scale with a spotter or chest-to-wall handstand

Then:
30-50 Strict handstand push-up


CrossFit

In teams of 2, complete for time:
45 Snatches (60/40 kg)
12 Ring muscle-ups
45 Clean & Jerks (60/40 kg)
12 Ring muscle-ups
45 Thrusters (60/40 kg)
12 Ring muscle-ups

* One person working at a time, split the work as needed
* Scale muscle up to a dip variation
* Time cap: 35 minutes

08 June 2019 - WOD

WORKOUT OF THE DAY

Competition Class

A) Every 2 minutes for 10 rounds:
2-5 Bar muscle-ups
1 Hang snatch + 1 Snatch
* Start around 50-60% and slowly build each round.

B) Every 2 minutes for 10 rounds:
10-15 Toes to bar
1 Hang clean + 1 Clean + 1 Jerk
* Start around 50-60% and slowly build each round.

C) Conditioning
In teams of 2, complete for time:
100 Calorie row
100 Handstand Push-Ups
* Rx+: 100 Calorie Assault bike
* Time cap: 12 minutes


Gymnastics Strength & Skill

A) Flexibility
2 rounds for quality:
30 Shoulder PVC pass throughs
10 Bridge-up
3 Skin the cat with 5-10 hold

B) Strength
10 rounds, for quality:
5 Strict Handstand push up
3 Strict muscle-up
10 Leg raise to 3 second L-hang

OR

10 rounds, for quality:
3 Handstand push up negatives to 1-3" deficit
5 False grip ring chin-ups
10 Leg raise to 3 second L-hang

C) Midline
3 Sets of:
15 Candlestick rolls
25 Hollow rocks
25 Superman rock


CrossFit

A) Gymnastics: Muscle-ups / Pull-ups

Every 2 minutes for 20 minutes:
1-3 Muscle-up

Or

Alternating minutes for 20 minutes:
1-5 False grip ring pull-up (Or strict pull-up or 3 negatives)
1-5 Strict ring dips (or 3 ring dip negatives or 5-10 push-ups)

B) Conditioning
In teams of 2 (or 3), complete for time:
100 Calorie row
100 Toes to bar
* Rx+: 100 Calorie Assault bike
* Time cap: 12 minutes

03 July 2019 - WOD

WORKOUT OF THE DAY

Gymnastics Test

Group 1 (w/ muscle-ups)
A) Strict muscle-up: Max rep set

Group 2 (No muscle-ups, w/ dips and pull-ups)
A) Strict, false grip chest to ring pull-ups: Max rep set
B) Strict ring dip: Max rep set

Group 3 (No dips/pull-ups)
A) Chin-over the bar hold: Max time
B) Top of the dip hold: Max time

B) Conditioning
CrossFit Open 19.1
15 minute AMRAP:
19 Wall balls (9/6 kg)
19 Calorie row

*#sorrynotsorry
*No prescribed breathing gears BUT if you have learned anything when doing the breathwork: Down regulate when you can (row) and upregulate when needed (wall balls)....make the right choice.

18 May 2019 - WOD

WORKOUT OF THE DAY

Competition Class

A) Partner Workout

In teams of 2, complete for time:
30 Muscle-ups
75 Handstand Push-ups
5km Run

* Rx+, wear a weight vest
* One person working at a time, pull-ups and push-ups can be split as needed
* The 5km must be split into intervals of 400m or 200m


Gymnastics Strength & Skill

A) Flexibility

3 Sets of:
20 PVC shoulder pass throughs
3-5 Skin the cat w/ 5 second hold

B) Strength

10 Push-up w/ rock forward (Planche Progression)
10 Tuck-up to inverted hang
20 Lunge with arms overhead

C) Strength

3 Sets of:
5-10 Chin up w/ Pike leg raise
10 Rock to headstand + Handstand Push Up


CrossFit

A) Partner Workout

In teams of 2, complete "Severin", for time:
50 Strict pull-ups
100 Hand release push-ups
5km Run

* Rx+, wear a weight vest
* One person working at a time, pull-ups and push-ups can be split as needed
* The 5km must be split into intervals of 400m or 200m

06 April 2019 - WOD

WORKOUT OF THE DAY

Competition Class

A) Lone Wolf Qualifier 1 (Standards can be found here)

Part A
6 minute AMRAP:
2, 4, 6, 8...
Power cleans
Burpee box jump overs (24/20 in)

- 2 minute rest + transition -

Part B, Starting at 8:00
For time: 500m Row

B) Skill & Technique

00:00 to 10:00: Practice freestanding handstands
10:00 to 25:00: EMOM x 15 perform 2 snatch
25:00 to 35:00: EMOM x 10 perform 2-5 Muscle-ups


Gymnastics Strength & Skill

A) Flexibility

3 sets of:
10 Bridge-ups
1 minute pancake stretch

B) Strength

4-6 Sets for quality of:
10 Strict handstand push up or 15 Feet elevated push-up
10 Ring row
10 V-Ups

C) Midline
4 Sets of:
1 minute Wall facing handstand hold
1 minute L-Sit hold


CrossFit

A) Weightlifting


Every minute for 15 minutes, perform 2 snatch
* Start at 70% of 1RM and build
* Sets must be touch and go


B) Conditioning

21-15-9
Snatch (35/25 kg)
Pull-up
* Treat this like "Fran"
* Go HAM

30 Mar 2019 - Our First Gymnastics Strength & Skills Session

WORKOUT OF THE DAY

Competition Class

A) Skill & Technique

00:00 to 10:00: Practice freestanding handstand drills
10:00 to 20:00: EMOM x 10 perform 3 Snatch, touch & go
20:00 to 30:00: Practice handstand walking drills

B) Conditioning

20 minute AMRAP of:
400 m run
Max Strict Muscle-ups (or pull-ups)
* Wear a weight vest if you are feeling like a ninja
* Every time you come off the rings/bar run another 400 m


Gymnastics Strength & Skill

A) Flexibility

10 minutes of flexibility work:
5 Bridge-ups
30 seconds pancake
20 seconds bottom of a dip hang

B) Strength

20 minutes, for quality:
15 Push-up
10 Strict chin-up
5 High box jump (step down & reset)
* Scale up/down as required

C) Midline

10 minutes for quality:
20 Hollow rocks
20 Superman rocks
10 Broad jumps (Stick the landing on each rep)


CrossFit

A) “Strict Nicole”

20 minute AMRAP of:
400 m run
Max Strict pull-ups
* Wear a weight vest if you are feeling like a ninja
* Every time you come off the bar run another 400 m

05 Feb 2019 - Why is Coach Kike in the Open?

Kike is in the Open, are you?

WORKOUT OF THE DAY

A) Breath Holds & Pulmonary Warm-up
10 minutes, for quality:
3 Breaths
5 Burpees, nasal breathing only
3 Breaths
Max air squat on exhale breath hold

B) Gymnastics Skill: Muscle-Ups

C) Conditioning
Every 3 minutes for 12 minutes
5 Muscle-ups
15 Wall balls 9/6kg
45 Double under
* Nasal breathing only

Immediately into....

12 minute AMRAP:
5 Muscle-ups
15 Wall balls (9/6 kg)
45 Double under
* Gear 4 (nose/mouth) allowed

01 Feb 2019 - Why is Coach Alice in the Open?

Alice is in the Open, are you?

WORKOUT OF THE DAY

A) Gymnastics Skill: Muscle-ups

B) Conditioning
Every 2 minutes for 8 minutes:
3 Muscle-ups
6 Burpees
9 Thrusters (42.5/30 kg)
* Nasal breathing only

Immediately into...

4 rounds for time:
3 Muscle-ups
6 Burpees
9 Thrusters (42.5/30 kg)
* Gear 4 (nose/mouth) allowed
* Time cap: 7 minutes