EGO CrossFit – WOD
Gymnastics
Bar Muscle-Up Progressions
A1
Level 1:
Every 45 sec, for 6 min (2 sets) of:
Interval 1 – Box Jump-Up to Full Support x 6-8 reps
*Use a bar/box height that will make this as challenging as possible whilst still finishing the reps.
Interval 2 – Kipping Knees-To-Chest x 10-15 reps
*Every time your feet pass beneath your body, try to have your body completely straight. Bending in the knees should occur in the front of the bar and behind the bar, but straight before they swing beneath you each direction.
Level 2
Option 1 –
Every 45 sec, for 6 minutes (8 sets) of:
Bar Muscle-Up x 1-2 reps
– – – – – – – –
Option 2-
Every 45 seconds, for 6 min (8 sets) of:
Bar Muscle-Up x 3 reps
A2
Level 1&2
4 sets of:
Target Reach Swing x 3 reps (contiguous)
*Please watch tutorial below.
A3
Level 1
2&2, Every 15 sec, for 4 min (8 sets each) of:
Bad Cheerleader Jump + Air Chair Swing x 1 rep
*If you feel comfortable, try to pump your legs to gain more height in the air chair swing utilizing the technique seen in the kipping back slide.
Level 2
2&2, Every 15 sec, for 4 min (8 sets each) of:
Interval 1 – Bad Cheerleader Jump + Air Chair Swing x 1 rep
Interval 2 – Bar Muscle-Up x 1 rep
Metcon
B: Team-Nate (AMRAP – Rounds and Reps)
Team Nate
AMRAP 20:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70/53)
Athletes will complete a full round before switching
Working together to tackle a team version of the Hero WOD, “Nate”. Athletes will team up, switching off after completing full rounds. Kettlebell weight should be something that could be completed for 20+ repetitions when fresh.