EGO CrossFit – WOD
Gymnastics
Bar Muscle-Up Progressions –
A1. For 60 sec: practice the Bad Cheerleader Jump to bar.
Use this approach to the bar for all following movements EXCEPT the kipping swings.
A2. For 2 min: 10-12 reps of:
Swinging Knees-To-Bar x 1 rep
A3. Every 30 sec, for 2 min (2 sets) of:
Interval 1 – Kipping Swing x 6-8 reps
*Start from a dead hang, no bad cheerleader jump to bar.
Interval 2 – Air Chair Swing x 3 reps (rest 5 seconds between reps)
*This starts with the Bad Cheerleader jump.
A4. EMOM, for 4 min (2 sets) of:
Interval 1 – Kipping Knees-To-Chest x 10-20 reps
Interval 2 – Arch Under Bar Jump to Support x 6-10 reps
**Optional**
A5. Spend 60 sec attempting your first Bar Muscle-Up!
Metcon
B: 200930 (AMRAP – Reps)
EMOM x 6 min:
1. 50 sec Assault bike
2. 50 sec Alt. Reverse Lunges (with or without weights)
Rest 3 min
EMOM x 6 min:
1. 50 sec Row
2. 50 sec Air Squats