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Tuesday, March 12th: CrossFit

11
Mar

Tuesday, March 12th: CrossFit

Alpine CrossFit – CrossFit

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TIP TUESDAY:


Warm-up

Warm-up (No Measure)

General: 3:00 Assault Bike (20/20/20 Arms/Legs/Full)

Specific: Alt. EMOM x 9:00

1) Banded OH to Pull-Down x 10

2) Top of Dip Hold x 15s

3) “I Dream of Jeanie” + Press x 8 ea. Side

Gymnastics Skill Work

Metcon (No Measure)

Technique: Bar Muscle Up

https://youtu.be/W9FZermiCmo

Part 1: E2MOM x 6:00=

-6 Snap to Bridge + 3 Big Kips on Rig

Part 2:

-Accumulate 10-15 Jump to Support Bar MU

Part 3:

Bar Muscle-Up Attempts (Athlete specific)
Performance: Midline & Grip

Alt. EMOM x 10:00 (5 sets ea.)

1) Active Hang x 25s Hold 2) Star Plank x 20s ea. Side

Metcon

Metcon (Time)

For Time:

-2 Bar MU

-10 Alt Single Arm DB Power Snatch (50/35#)

-4 Bar MU

-20 Alt Single Arm DB Power Snatch (50/35#)

-6 Bar MU

-30 Alt Single Arm DB Power Snatch (50/35#)

-8 Bar MU

-40 Alt Single Arm DB Power Snatch (50/35#)

**Bar MU Substitute= 2 Strict Pull-Ups & T2B= 1 MU**
Performance: Climbing Ladder x 10:00 AMRAP:

-2 Double DB Bent-Over Row

-2 Weighted Sit-Up (14/10)

-4 Single Arm Russian KBS *Climb the each movement x 2-Reps every round*

Cool Down

Banded 3-Way OH Stretch x 45s ea.

CrossOver Recovery Series

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