Wednesday - CrossFit

What Is Functional Training?

09/21/2016

Muscle ups Strength Progression

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Starting Strength Progression (4 or under strict Pull ups)

Stations A (Strength)
5x4 Strict Pull up - Assisted
3x10 or 5x10 Ring Rows
(elevate feet to increase difficulty)
5x5 Strict Ring Dips Feet on Box

Station B (Beat Swing)
** Beat Swings on ether rings or bar
set of 5

Advanced Strength Progression (4-6 Strict Pull ups)

Station A (Ring Work)
5x3 or 5x5 - Strict Kneeling MU Transition into Dip hold 5 second
Raise Ring Height to increase difficulty

Station B (Strength)
5x3 StrictChin up (supinated)
5x3 Strict Ring Dip

Station C (Beat Swing)
** Beat Swings on ether rings or bar
set of 5

Skill Progressions - (10-15 Strict Pull ups)

Station A (Extension)
Practice Hip extension with feet on box driving the hip to the sky

Station B (Transitions)
Using a Band perform 5 transitions, after 5 successful transition with a band move on to a lighter band.

Station C (Beat Swing)
** Beat Swings on ether rings or bar
set of 5

Attempt Muscle up 10min

then
5x3 Strict Chest to bar Chin up (supinated)
5x3 Strict Ring Dip

Metcon (Time)

35s/20s
21-15-9
Renegade Row
Shoulder To Overhead
Dumbbell Deadlift

rx+ 50s/35s

Dan Shrum