21 Feb CrossFit – Tue, Feb 21

CrossFit Metric – CrossFit

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Warm-up

A. General

3 rounds

30 Jumping Jacks

5 PVC shoulder dislocates

10 Plate G2OH

10 ScapulaPull Ups

20 Shoulder Taps

B. Part B Specific metcon prep

2 sets @ increasing intensity

1 ring mu/Pull up/Russian Dip

2 DB snatch

3 hspu

*Rest 30 seconds between sets

Gymnastics

A: Ring Muscle-up Drills (Checkmark)

1. Swing on rings

Beginner: Controlled beat swing on rings

https://youtu.be/1ZY8zB143pw

Int & Advanced: Snap back pull on rings

https://www.youtube.com/watch?v=XtsMhTSK8hU

2. Transition

Beginner:

Ring pull downs

https://www.youtube.com/watch?v=-Hc-3AzobrQ

Int:

Low ring snap back pull = transition

https://www.youtube.com/watch?v=8hyFclpW8hM

Advanced

Practice RMU

Metcon

B: Metcon (AMRAP – Rounds and Reps)

4 x

3 minutes AMRAP

2 Ring Muscle-ups

4 DB Snatch 1×70/50lbs

6 HSPU

1 min rest between AMRAPs

Continue where you left off
KG: 35/25kg

TC: 15min

Score: Total Rounds + Reps

Perform

2 Ring Muscle-ups

4 Devils press @2×50/35 lbs

25′ HS walk

1min rest between amraps, Continue where you left off