Daily Archives: 25 februari, 2020

Onsdag 200226

EGO CrossFit – WOD

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Gymnastics

Bar Muscle-Up Progressions

A1

Level 1:

Every 45 sec, for 6 min (2 sets) of:

Interval 1 – Box Jump-Up to Full Support x 6-8 reps

*Use a bar/box height that will make this as challenging as possible whilst still finishing the reps.

Interval 2 – Kipping Knees-To-Chest x 10-15 reps

*Every time your feet pass beneath your body, try to have your body completely straight. Bending in the knees should occur in the front of the bar and behind the bar, but straight before they swing beneath you each direction.

Level 2

Option 1 –

Every 45 sec, for 6 minutes (8 sets) of:

Bar Muscle-Up x 1-2 reps

– – – – – – – –

Option 2-

Every 45 seconds, for 6 min (8 sets) of:

Bar Muscle-Up x 3 reps

A2

Level 1&2

4 sets of:

Target Reach Swing x 3 reps (contiguous)

*Please watch tutorial below.

A3

Level 1

2&2, Every 15 sec, for 4 min (8 sets each) of:

Bad Cheerleader Jump + Air Chair Swing x 1 rep

*If you feel comfortable, try to pump your legs to gain more height in the air chair swing utilizing the technique seen in the kipping back slide.

Level 2

2&2, Every 15 sec, for 4 min (8 sets each) of:

Interval 1 – Bad Cheerleader Jump + Air Chair Swing x 1 rep

Interval 2 – Bar Muscle-Up x 1 rep

Metcon

B: Team-Nate (AMRAP – Rounds and Reps)

Team Nate

AMRAP 20:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings (70/53)

Athletes will complete a full round before switching

Working together to tackle a team version of the Hero WOD, “Nate”. Athletes will team up, switching off after completing full rounds. Kettlebell weight should be something that could be completed for 20+ repetitions when fresh.