Crossfit Garage – CrossFit
EMOM x 12 minutes (Warm Up) (No Measure)
Min 1: 4-6 Pull-up/Muscle Up progressions
Min 2: 4 OHS increasing weight each round
Muscle-ups
Muscle ups
Ring support
Strict ring dip
low ring transition
Kipping low ring transition, feet close to hips
Kipping low ring transition, feet away from hips
Kipping ring MU
Transition work-
Standing, rock back, pull through transition
Knees on ground, toe push through transition
Rings chest high, heals on box in front, pull through transition
Rings head high, Jump through the transition
Pull-ups
Pull ups
progression options:
Kip swing with feet on box
2 kip swings + 1 Kip, with feet on box
2 kip swings + pull-up, with feet on box
2 kip swings + 1 pull-up + 2 kip swings, with feet on box
box pull-ups
strength options:
banded on rig and pvc pull down
barbell on rig rows
barbell on rig seated pull ups
banded pull up (and crossed)
– strict or swing/kip
banded on J hook pull up
– strict or swing/kip
Metcon
OHS goblet squat sit up fast (Time)
For Time complete
5 rounds of:
6 x OHS at 55% 1RM
9 x Burpees
12 x sit ups