Mobility + Prehab
Spend 5 minutes rolling out any hot spots and then …
One-two sets:
Alternating Single Leg Banded Knee Tucks x 30 seconds
Banded Forward Monster Walk x 30 seconds
Banded Backward Monster Walk x 30 seconds
Medball or Unweighted Speed Skater x 30 seconds
Warm-Up
One set of:
500 Meter Row or 1,000 Meter Bike Erg
Landmine Cossack Squat (barbell only) x 20 reps
Pistol Squat Balance x 15-30 seconds per leg
Alternating Pistols x 20 reps total (use assistance if needed)
A.
Back Squat
Set 1: 4 reps @ 70%
Set 2: 3 reps @ 75%
Set 3: 2 reps @ 80%
Set 4: 1 reps @ 85%
Sets 5-6: 1-2 reps @ 88-90+%
Rest 2-3 minutes between sets.
B.
35-49:
Complete as many rounds and reps as possible in 8 minutes of:
7 Ring Muscle Ups
21 Wall Ball Shots (20/14 lbs to 10/9′)
63 Double Unders
50-54:
Complete as many rounds and reps as possible in 8 minutes of:
5 Ring Muscle Ups
21 Wall Ball Shots (20/14 lbs to 10/9′)
63 Double Unders
55-59:
Complete as many rounds and reps as possible in 8 minutes of:
3 Ring Muscle Ups
21 Wall Ball Shots (20/10 lbs to 9′)
63 Double Unders
60+:
Complete as many rounds and reps as possible in 8 minutes of:
7 Burpee Pull-Ups
21 Wall Ball Shots (20/10 lbs to 9′)
63 Double Unders
Scaling Options for Ring Muscle-Ups (select one of the following)
1:1 Bar Muscle-Ups
1:1 Burpee Pull-Ups
1:1 Ring Dips
1:1 Jumping Ring Muscle-Ups
2:1 Stationary Dips
C.
Accumulate 100 reps of each of the following…
Banded Hamstring Curls
Supinated Grip Banded Pull Aparts
Athlete Notes:
If you’ve been doing CrossFit for a while then this workout will look familiar. It is a spinoff of an old open workout that also consisted of muscle ups, wall balls, and double unders. Today we’re going to put the focus more on the muscle ups than anything else as the wall ball and double under reps are relatively low. Your goal should be to knock out all sets of ring muscle ups with the following checklist:
1 – Complete lock out at the top
2 – Avoid ‘grinding’ out the rep
3 – Break earlier then later so you avoid hitting failure
The wall ball shots shall be unbroken and just chip away at the double unders, keeping them unbroken as long as you are staying in rhythm. Use the double unders as a chance to relax your shoulders a bit and try to get your breath under control, keeping the grip relaxed. You need a lot of grip for your pull on the muscle-ups so save your grip for the rings. Today would be a GREAT day to film and make sure your muscle-ups hit the proper movement standards!
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Additional Work
One set of each:
Kettlebell Ankle Pulses x 30 seconds (right leg)
Kettlebell Ankle Pulses x 30 seconds (left leg)
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Pistol Balance Pulses x 6-10 reps (right leg)
Interval 2 – Pistol Balance Pulses x 6-10 reps (left leg)
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Strict Pull-Ups x 2-5 reps
Immediately followed by. . .
For 60 seconds, perform one set of:
Alternating Pistol Squat x max reps