28-November-2018 – CrossFit

CrossFit Trafford – CrossFit

Warm-up

Warm-up (No Measure)

Shoulder Mobility

– 10 Round the Worlds

– 10 Disclocates

– 10 Gondola’s

2 rounds:

10 Diverging Band Lat Pull-downs

10 Band Lap Pulls

10 Jump Ring Pull-ups

Gymnastics

Muscle Up Progressions – CF Trafford (5xMR)

Points Of Performance; Kipping Bar Muscle Up

-Position hands on the bar wider than the shoulder

-Full grip on the bar

-Start hanging with arms extended

-Initiate swing with shoulders

-Alternate between arched and hollow positions

-Drive hips towards the bar while in the hollow position

-At the same time, push down on the bar with straight arms

-Torso leans forward

-Complete at full arm extension at support position

Scale to Box Jump Muscle Up

Banded Muscle Up

Metcon

Metcon (No Measure)

EOMOM for 16 Minutes

Even – 10 Deficit Press-up

Odd – 8 Shoulder Press (from floor)

Rx: 60/45kg

2: 45/30kg

1: 30/15kg