EGO CrossFit – WOD

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Gymnastics

Muscle-up Progressions

A1

Level 1&2

Every 30 sec, for 90 sec (3 sets) of:

Box Jump to Full Support on Bar x 6-8 reps

A2

Level 1&2

Every 30 sec, for 2 min (4 sets) of:

Arch Under Bar Jump to Support x 4-5 reps

A3

Level 1

Every 30 sec, for 4 min (4 sets) of:

Interval 1 – Kipping Knees-To-Chest x 8-10 reps

Interval 2 – Kipping Back Slide x 8-10 reps

Level 2

For 30 sec, perform one set of:

Kipping Back Slide x max distance

Rest 30 sec, then. . .

Every 30 sec, for 3 min (6 sets) of:

Bar Muscle-Up x 1 rep

A4

Level 1&2

Every 30 sec, for 2 min (2 sets) of:

Interval 1 – Tuck-Up x 5-10 reps

Interval 2 – V-Up x 5-10 reps

Metcon

B: 201011 (Time)

2&2, For time:

18 Muscle-ups/CTB Pull-Ups/Pull-Ups

18 HSPU/Pushups

40 KB Goblet hold Walking lunges

12 Muscle-ups/CTB Pull-Ups/Pull-Ups

12 HSPU/Pushups

40 KB Goblet hold Walking lunges

6 Muscle-ups/CTB Pull-Ups/Pull-Ups

6 HSPU/Pushups

40 KB Goblet hold Walking lunges