Mobility, Activation & Warm-Up
Upper Body Focus:
Banded Tricep Stretch x 60 seconds per side
Banded Overhead Lat Stretch x 60 seconds per side
(same drill as the tricep stretch except wrap the band around your wrist)
Movement Prep:
400 Meter Run
Y’s x 10 reps
30 Second Static Hang on Bar
400 Meter Run
T’s x 10 reps
Ring-Rows x 10 reps
400 Meter Run
W’s x 10 reps
Scap Pull-Ups x 5 reps
Strict Pull-Ups x 5 reps
A.
Strict Ring Muscle-Up Progressions –
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Extensor Stretch for False Grip x 20 seconds
Interval 2 – False Grip Static Hang x 15 seconds
Interval 3 – Catch Position Hold x 10 seconds
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Interval 1 – Box Jump-Up to Full Support + Strict Muscle-Up Negative (slow and controlled) x 2-4 reps
Followed by. . .
Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Head-Butt Push-Ups x 25 reps
Interval 2 – Elbow Drops x 20 reps
B.
Every 90 seconds, for 12 minutes (3 sets):
Station 1 – 60 Seconds Double-Under Practice OR 50 Unbroken Double-Unders
Station 2 – Weighted Alternating Cossack Squats x 20 reps
C.
Every minute, on the minute, for 12 minutes (3 sets) for max reps:
Minute 1 – 15 seconds of Strict Pull-Ups
Minute 2 – 30 seconds of Strict Pull-Ups
Minute 3 – 45 seconds of Strict Pull-Ups
Minute 4 – Rest
Feel free to switch your grips from pronated, supinated and mixed as you wish. If you reach failure, switch to a band-resisted pulldown or start with one of these progressions:
Ring-Rows (strict)
Band-Assisted Strict Pull-Ups
D.
Three sets of:
Landmine Rows x 8-10 reps each @ 2111
Rest 30 seconds
Banded Face Pull to Overhead Press x 10-12 reps @ 3120
Rest 30 seconds
Strict Toes to Bar x 6-8 reps @ 3110
Rest 30 seconds
Athlete Notes:
If you’re looking for a ticket to pump city, you can do more than just biceps curls.. and that’s what we have for today! CrossFitters typically give bodybuilders a bad rap, and vice versa, but we all have to admit to ourselves.. bodybuilders are VERY good at targeting specific muscle group weaknesses. Over the next few weeks we’re going to be adding in a lot of strict and even bodybuilding-esque work to help correct your imbalances and make you even stronger. Please do not shrug these off as “less than” a typical conditioning piece. If the best athletes in the world can dedicate to this, so can we!
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Aerobic/Gymnastics Skills Option
Five sets of:
300 Meter Row or 600 meter Bike Erg
25 Foot Handstand Walk (or Handstand Walk Alternatives x 30 seconds)
1-5 Muscle Ups (or Ring Muscle-Up Alternatives)
Rest 30 Seconds
Handstand Walk Alternatives
Handstand Marching
Handstand Marching on Box
Single-Leg Thigh Taps
Wall Climbs
Ring Muscle-Up Alternatives
Box Jump to Full Support
Kipping Pull-Up on Rings
Muscle-Up Transition (Feet on Box)
Muscle-Up Transition (Feet on Floor)
Single-Leg Row Muscle-Up to Catch