9
Dec
December 10,2019
United Performance – CrossFit
Warm-up (No Measure)
Banded shoulder distraction 1 min per side
+
Coaches choice
Metcon (No Measure)
A. EMOM x 2-3 sets:
Min 1 – Ring Dip Stability Swings: 5-10 reps
Min 2 – 2 Pos. Jumping Ring Muscle Up (rings @ chest height): 2-4 reps
Min 3 – Ring Kip Swings: 5-10 reps, focusing on tight body positions, grip, & ring control
Min 4 – 1-2 Kipping Ring Muscle Up Attempts
*No more than 20 sec of work on each drill
**For those with adequate technique/skill:
EMOM x 6-8: 2-6 Kipping Ring Muscle Ups
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
6 Strict HSPU’s
8 Strict Pull-Ups
10 Hand Release Push-Ups
24ft HS Walk (12 ft down & back)
Scaled:
3 Strict HSPU Slow/Controlled Eccentrics
8 Ring Rows w/ Feet Elevated – Really Tough Body Angle
10 Regular Push-Ups/From Knees
24ft Bear Crawl (12ft forward/backward)