EGO CrossFit – WOD
Bar Muscle-Up Progressions –
A2. 2 sets of:
Box Jump-up to Support on Bar x 5 reps
Kipping Half-Toes-To-Bar x 8 reps
*Try to establish rhythm on the kipping half toes-to-bar, creating a kipping swing that will allow you to do all 8 reps without extra kipping swings between them. Progress the height of your feet during the forward swing during the sets while maintaining straight legs and rhythm.
A3. 6 sets of:
Swinging Knees-To-Bar x 1 rep
Option 1 –
For 60 seconds, perform one set of:
Arch Under Bar Jump to Support x max reps
*At this point you may be tired, so make sure that you set a block and/or plates high enough that you can move consistently through the 60 seconds without failing. Pace yourself as necessary.
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Option 2 –
Spend 60 seconds attempting your first Bar Muscle-Up!
B: 201007 (AMRAP – Rounds and Reps)
AMRAP x 12 min:
4 DB Box step overs
6 DB Box step overs
8 DB Box step overs
10 DB Box step overs