EGO CrossFit – WOD
Gymnastics
Bar Muscle-Up Progressions
Jobba 2&2 men en i taget för att få plats i räcket. Men någon som är på samma level och ungefär lika lång 😊 Gör så många reps att båda hinner med övningen på 1 minut.
A1
Level 1:
EMOM, for 4 min (2 sets) of:
Interval 1 – Box Jump to Full Support on Bar x 5-10 reps
Interval 2 – Knees-Up Option x 10 reps @ 1011 (3 options, knees to chest/knees to armpits/knees to bar)
Level 2:
EMOM, for 4 min (2 sets) of:
Interval 1 – Arch Under Bar Jump to Support x 5-8 reps
Interval 2 – Swinging Knees-To-Bar x 1.1.1
A2
Level 1:
EMOM, for 4 min (2 sets) of:
Interval 1 – Supine Overhead Plate Lift (25#/15#) x 10-12 reps
(This exercise directly effects the lats, mostly at their insertion point. The movement is important for strengthening the closure of the arms from the overhead position for movements such as Bar Muscle-Ups, Ring Muscle-Ups, Toes-To-Bar, Pull-Up movements and also handstands)
Interval 2 – Kipping Knees-To-Chest x 10-20 reps
Level 2:
Option 1 –
EMOM, for 4 min (2 sets) of:
Interval 1 – Bar Muscle-Up x 2 reps OR Bar Muscle-Up x 4 attempts
*If you are doing the bar muscle-ups (not attempting them) then go unbroken.
Interval 2 – Full Support Descent to Air Chair Swing x 3 reps
– – – – – – – –
Option 2 –
EMOM for 4 min (4 sets) of the complex:
Toes-To-Bar x 3 reps + Bar Muscle-Up x 3 reps
Metcon
B: 200219 (AMRAP – Rounds and Reps)
2&2 AMRAP x 15 min:
3 Bar Muscle-ups/Pull-ups
6 HSPU/Push-ups
12 DB Box step-ups
Gör varannan övning.