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Components
Metcon
Metcon
Metcon
Settings
Location
(All)
Crossfit Chilliwack
Program
CrossFit
Date
Workout
Saturday - Crossfit Chilliwack
Class
(All)
CrossFit: 8:30 AM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Saturday
Warm-up
DYNAMIC WARM-UP
1 set:
10 sit-ups
10 push-ups
10 DB deadlift
1 set:
10 sit-ups
5-10 piked push-ups
10 DB deadlift + shrug
1 set:
10 sit-ups
:30 handstand hold
10 DB hang power clean
1 set:
10 sit-ups
5 handstand push-ups
10 DB power clean
MUSCLE-UP PROGRESSION
False grip ring row Maintain the false grip
Jumping ring dip or ring dip Full range of motion
Leg assisted Muscle-up transition Use legs to assist
Leg assisted Muscle-up transition Make sure rings touch low on the chest before the transition
Leg assisted Muscle-up transition Increase difficulty by walking the feet out little by little
False grip kip swings Maintain false grip, big kip swings
Workout
Metcon (AMRAP - Rounds and Reps)
RX
AMRAP 20:
2 muscle-ups
4 handstand push-ups
8 DB power cleans (35/50 lb)
Metcon (AMRAP - Rounds and Reps)
INTERMEDIATE
AMRAP 20:
2 chest-to-bar pull-ups
4 piked push-ups
8 DB power cleans (20/35 lb)
Metcon (AMRAP - Rounds and Reps)
BEGINNER
AMRAP 20:
2 low-ring muscle-up transitions
4 push-ups
8 DB power cleans (10/15 lb)
Stretch
3 sets:
10 ATY raises
:30 reach, roll, and lift
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, June 18, 2022
Male Clients
Female Clients
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