Daily Archives: 18 februari, 2020

Onsdag 200219

EGO CrossFit – WOD

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Gymnastics

Bar Muscle-Up Progressions

Jobba 2&2 men en i taget för att få plats i räcket. Men någon som är på samma level och ungefär lika lång 😊 Gör så många reps att båda hinner med övningen på 1 minut.

A1

Level 1:

EMOM, for 4 min (2 sets) of:

Interval 1 – Box Jump to Full Support on Bar x 5-10 reps

Interval 2 – Knees-Up Option x 10 reps @ 1011 (3 options, knees to chest/knees to armpits/knees to bar)

Level 2:

EMOM, for 4 min (2 sets) of:

Interval 1 – Arch Under Bar Jump to Support x 5-8 reps

Interval 2 – Swinging Knees-To-Bar x 1.1.1

A2

Level 1:

EMOM, for 4 min (2 sets) of:

Interval 1 – Supine Overhead Plate Lift (25#/15#) x 10-12 reps

(This exercise directly effects the lats, mostly at their insertion point. The movement is important for strengthening the closure of the arms from the overhead position for movements such as Bar Muscle-Ups, Ring Muscle-Ups, Toes-To-Bar, Pull-Up movements and also handstands)

Interval 2 – Kipping Knees-To-Chest x 10-20 reps

Level 2:

Option 1 –

EMOM, for 4 min (2 sets) of:

Interval 1 – Bar Muscle-Up x 2 reps OR Bar Muscle-Up x 4 attempts

*If you are doing the bar muscle-ups (not attempting them) then go unbroken.

Interval 2 – Full Support Descent to Air Chair Swing x 3 reps

– – – – – – – –

Option 2 –

EMOM for 4 min (4 sets) of the complex:

Toes-To-Bar x 3 reps + Bar Muscle-Up x 3 reps

Metcon

B: 200219 (AMRAP – Rounds and Reps)

2&2 AMRAP x 15 min:

3 Bar Muscle-ups/Pull-ups

6 HSPU/Push-ups

12 DB Box step-ups

Gör varannan övning.