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
Bondy (AMRAP – Rounds and Reps)
20 Minute AMRAP
6 Pull-ups
11 Burpees
24 Sit-ups