Muscle Up's tag archives

11.07.14 CompWOD

CrossFit 305 - Competitor WODView Public WhiteboardWarm-upMobility as needed Barbell warm-up for liftsWeightliftingCluster (1x1@80% of CNJ)Front Squat (1x1@90% of Front squat)Dumbbell Shoulder Press (16-16)Metcon (Time)For time: 9/7 Muscle-up 9 Thruster (165/108) 400 meter run 7/5 Muscle-up 7 Thruster 400 meter run 5/3 Muscle-up 5 Thruster

07.08.14

Warm-up 1) Mobility as needed 2) 4 rounds, even: 200 meter jog/ odd: 10 KB snatch(53/35) (Perform 2 rds with left and 2rds with right) Gymnastics 3) Pull B Barbell 4) Muscle clean to heavy (Not max) 5)  2 Hip clean + 1 Jerk, 5 sets building   Conditioning 6) For time:   5-4-3-2-1  Muscle-up CNJ (185/125) 7) Finisher (optional) Max distance Handstand walk (regionals rules)

06.20.14

Warm-up 1) 1000 meter jog/ up to 2 attempts at Max set of UB Dubs 2) Mobility as needed Gymnastics 3) Push B 4) Reactive depth jump 7x3 (step off 20" box then explode off the ground up and over PVC pipe set at 24/30") Barbell 5) Back Squat, Week 4/ day 3, [7 x 5@80% + 20 pound increase from Week 3] Conditioning 6) 10 rounds for time, 2 Muscle-ups/ 4 Strict deficit HSPU/ 8 KBS (70/53)

06.04.14

Warm-up 1) 3 rounds, 200 meter row (strapless)/ 30 Double-unders 2) Mobility as needed Gymnastics 3) Pull B Barbell 4) Squat 1 x 5 @ 82.5% 5) 5 efforts to find heaviest complex, 1 low hang snatch + 1 Snatch 6) 2 rounds for time: 500 meter run 15 Strict deficit HSPU (45/25) Buy-out: *100 meter Plate pinch farmer carry(45/25) 10 Muscle-ups *Use the plates from HSPU for plate pinch farmer carry

05.18.14

Warm-up 1) 2 rds 250 Row/ Push-ups with Balance of 2 Minutes rest 1 minute 250 Row/ Air squats with balance of 2 minutes rest 1 minute Barbell 1) Deadlift 3-3-3-3-3+ (70-70-70-80-90%) superset 3-5 muscle-ups after each set 2) Weighted GHD sit-up 3x8 Conditioning 3) Low/Hi Prowler Push intervals 10 x 40 yards Perform 1 push every 3 minutes with heavy weight which allows for full recovery within the time frame.