Tuesday, June 7th 2022
Warm-up
A. General
1 min row or bike @easy
10 Inchworms
45 sec row or bike @mod
10 banded pull aparts
30 sec row or bike @hard
10 Handstand or Pike Shoulder taps (feet on box)
1 min row or bike @easy
10 Inchworms
45 sec row or bike @mod
10 banded pull aparts
30 sec row or bike @hard
10 Handstand or Pike Shoulder taps (feet on box)
B. Specific
Bar muscle up drills
Everyone:
10 Scap pull + hollow body
2-3 sets
Beginner:
5-7 Beat swings
5-7 Jumping CTB*
*Focus on timing the positions of arch to hollow
Intermediate:
3-5 Glide Kip
3-5 Hip to Bar
Advanced:
3-5 Explosive Arch to Hollow + hip to bar
1-3 Bar muscle ups:
Regular, weighted, jumping
Gymnastics
Metcon (Weight)
EMOM 12 minutes
2 Strict press @ 50%
+
3 Bar BMU, 5 strict C2B or 2 handstand walks around the box
2 Strict press @ 50%
+
3 Bar BMU, 5 strict C2B or 2 handstand walks around the box
Metcon
Metcon (Time)
For Time
42-30-18
KBS 32/24
V-Ups
50′ HS walk between rounds OR 50′ DB OH Carry @ 2x Moderate
42-30-18
KBS 32/24
V-Ups
50′ HS walk between rounds OR 50′ DB OH Carry @ 2x Moderate
RX+ GHD situps
TC: 15 min
Score: Time
Score: Time
Scaling options
Beginner
For time
35-25-15
RKBS @ Heavy
Straight leg sit ups / abmat sit-ups
50′ DB OH Carry @ 2x Moderate
Intermediate
42-30-18
KBS @ 24/16 KG
Knee tucks
25′ HS walk between rounds
or
8-6-3 Wall climbs
Extra Accessory
Metcon (Weight)
Turkish Get Up
Accumulate 10 reps/side @ heavy
Accumulate 10 reps/side @ heavy
Core strength and shoulder stability
Score: EMOMs completed.
Scaling options
Beginner
2 Strict press @ Light
6 Straight Arm Banded Lat PushDown