January 21,2020

United Performance – CrossFit

Warm-up (No Measure)

3 sets for Strength Work:

Bar Hanging Arch Body Hold + Hollow Body Hold: 5 sec in each position x 2 cycles

Rest as needed

Snap to Hollow + Snap to Transition (sit-up): 2-4 complexes of each

Rest as needed

+

B. Bar MU Progressive Sequence:

EMOM x 8-12:

Min 1: 1-3 Walking Jump to Bar

Min 2: 1-3 Walking Jump to Bar + Arm Pull-Down

Min 3: 1-3 Walking Jump to Bar + Arm Pull-Down + Knee Drive

Min 4: 1-3 Bar Muscle Up Attempts

*For Those Proficient w/ Bar Muscle Ups:

EMOM x 8-12:

Min 1: 2-4 Bar Muscle Ups

Min 2: 8-12 TTB + 2-4 Bar Muscle Ups

Metcon (AMRAP – Reps)

2 sets:

60 sec AMRAP: Strict HSPU’s

Rest 30 sec

45 sec AMRAP: Strict Ring Dips

Rest 45 sec

30 sec AMRAP: Hand Release Push-Ups

Rest 60 sec

90 sec AMRAP: HS Walk – 15ft Turnarounds

Rest 3 min