EGO CrossFit – WOD
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