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"X-Factor"

Settings

Workout

FRIDAY 2.5.21

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MC: "X-Factor" (Time)

5 Rounds For Time (18:00 Time Cap):
12 Burpee Box Jump Overs (24"/20")
9 Bar Muscle-Ups
X Clean and Jerks

Round 1 - 15 Clean and Jerks 135 / 95 lb
Round 2 - 12 Clean and Jerks 155 / 105 lb
Round 3 - 9 Clean and Jerks 185 / 135 lb
Round 4 - 6 Clean and Jerks 225 / 155 lb
Round 5 - 3 Clean and Jerks 275 / 185 lb

Stimulus
- Conditioning Category: Grind
- Single barbell, change out weights.
- 1st Barbell - A load we could cycle for 15+ reps unbroken when fresh.
- 2nd Barbell - A load we could cycle for 10+ reps unbroken when fresh.
- 3rd Barbell - A load we could cycle for 5+ reps unbroken when fresh.
- 4th Barbell - A load we could cycle for 3+ reps unbroken when fresh.
- 5th Barbell - A load we could cycle for 3+ singles in a minute or less.
- If you are new to bar muscle-ups, let's modify the reps or the movement to something we can complete with, at most, 2 breaks.
- Burpees should be completed as "box-facing."
- Score: Time. If you do not complete the workout, add one second for every missed rep. For example, if you had 2 reps left, your score would be 18:02.

Modifications

BAR MUSCLE-UPS
- Ring Muscle-Ups
- Banded Bar Muscle-Ups
- Jumping Bar Muscle-Ups
- Strict Chest to Bar Pull-Ups

CLEAN AND JERKS
- Double Dumbbells
- Sandbag Cleans

EC: Metcon (No Measure)

EXTRA CREDIT:
Body Armor
3 Sets of 8: Sumo Deadlifts
3 Sets of 12: Romanian Deadlifts
3 Sets of 16: Weighted Hip Thrusts

*After each set (9 total), complete one of the two:
A) 25-50' Handstand Walk
B) 1:00 of Handstand Walk Practice

Rest as needed between sets.

Whiteboard:

Friday, February 05, 2021