20
Jan
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