CrossFit and Personal Training

3 Rounds:

• 5 tempo air squats – take 5s to lower, 3 s at bottom, explode up
• Bear Crawl forward – 10m
• Crab walk back – 10m
• 5 birddogs per side

Then,

• Finish with 21 burpees

• Option A – Athletes working on building their Ring Muscle-Up capacity.
• Option B – Athletes working towards consistent MU’s or their first.

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Option A – Ring Muscle Ups: Based on MU Benchmark Total (2:00/1:00/:30)

3 Rounds:

• 16% of benchmark for Ring Muscle Ups
• 30 Double Unders
• 13% Ring Muscle Ups
• 30 Double Unders
• 10% Ring Muscle Ups

Rest 2:00 between rounds.

** These sets are not for time – we are to move with a purpose between the rings and the rope. Rest just as long as needed between stations to ensure that each ring muscle-up sets is unbroken.

Option B – Gymnastic Strengthening

Alternating On The Minute x 10 (5 Rounds):

• Even Minutes – 7 Strict Banded Ring MU (video: https://www.youtube.com/watch?v=jtmu_0qVZnk&width=640&height=480)
• Odd Minutes – 40 Double Unders (or :40 secs of DU attempts/successful reps)

* Choose a band tension that allows, with sound technique, somewhere around 10-15 repetitions unbroken if we were to try for it. We want to utilize this movement as a strength building exercise.

*** Both options – budget for 15 – 18 mins

• Following, everyone to do 25 Strict Pull Ups (band as required)

Part A:

• With a 10:00 Running Clock: Build to an 8RM Thruster (from the ground)

Recorded score will be the 8RM Thruster. Take all repetitions from the ground.

PART B:

Following, between the minutes of 10:00-15:00, complete:

• 2 Sets of 5 Thrusters @ 85% of today’s 8RM

4 Rounds on the Assault Bike:

• 2:00 Light Effort
• 2:00 Moderate/Fast Effort

• Roll quads, adductors, T Spine plus couch stretch