Daily Archives: 24 mars, 2020

Onsdag 200325

EGO CrossFit – WOD

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Gymnastics

Muscle-up Progressions

A1. Spend 60 sec working through the progressions for the Bad Cheerleader jump to the bar.

A2. Every 30 sec, for 2 min (4 sets) of:
Target Reach Swing x 6-10 reps
*Aim for the center of the target, but don’t touch it. Feet should be pointing toward it during the entire set.

A3. Every 30 sec, for 3 min (3 sets) of:
Interval 1 – Box Jump-Up to Front Support x 5-6 reps
Interval 2 – Arch Under Bar Jump to Support x 3-4 reps

A4.
Level 1
For 60 sec, perform one set of:
Bouncing Knees-To-Chest x max reps (goal is 50 reps)

Level 2
For 60 sec, perform:
Bar Muscle-Up x 1 rep
*Reset on between reps, starting from the ground each time. Perform as many single bar muscle-ups as possible within the time cap.

Metcon

B: 200325 (Time)

30-20-10 reps for time:

One arm DB Thrusters (15-10-5 per arm)

DB Box Step Overs

One arm Devils press (15-10-5 per arm)

Sit-Ups