Daily Archives: 22 september, 2020

Onsdag 200923

EGO CrossFit – WOD

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Gymnastics

Bar Muscle-Up Progressions –

A1, Every 30 sec, for 90 sec (3 sets) of:
Bar Jump-Up to Front Support x 3-4 reps
*Try to start the jump up from a squat beneath the bar and straight arms.

A2. EMOM, for 6 min (3 sets) of:
Interval 1 – Swinging Knees-To-Bar x 3 reps
Interval 2 – Arch Under Bar Jump to Support x 6 reps

A3. Option 1 – (If you do not yet have a consistent bar muscle-up)
Every 15 sec, for 2 min (8 sets) of:
Air Chair Swing x 1 rep
*We’re looking for a straight spine with a neutral head position and the angle of the back being approximately 45* reclined at the moment knees are closest to the body.
– – – – – – – –
Option 2 – (If you have a consistent bar muscle-up)
Every 15 sec, for 2 min (4 sets) of:
Interval 1 – Air Chair Swing x 1 rep
Interval 2 – Bar Muscle-Up x 1 rep

Metcon

B: 200923 (AMRAP – Rounds and Reps)

AMRAP x 6 min:

10/8 cal Assault bike

12 Alt. Reverse Lunges w. KB Goblet hold

Rest 3 min

AMRAP x 6 min:

10/8 cal Row

12 Wall ball shots