041520

CrossFit Bruin – CrossFit

Warm-up (No Measure)

Choose 1:

400m Run

500m Row

1k Bike

2xs:

5 Inchworm + Push Up

10ea Kneeling Shoulder Tap

5 Muscle Clean

5-10 Strict Press

3 Kip Swing + 1-2 Pull Ups

3 Strict Dip or Jumping Dip

Prime 1x:

10 BB Push Jerks

6-8 Ring Swing

5 Push Jerk (light load)

3 Ring Swing + 1-2 Ring Pull Ups

3 Push Jerk (moderate load)

1 Muslce Up + 1-2 Dips or 3 CTB Pull Up

2 Push Jerk (workout weight)

Metcon (Time)

10-8-6-4-2

Push Jerk (185/125)

Ring Muscle Up

Goal: Sub 9 min

Scaled Version

10-8-6-4-2

Push Jerk (125/85)

CTB Pull Up

Goal: Sub 9 min

Metcon (Time)

AT HOME:

Minimal Gear

10-8-6-4-2

DB or KB Push Jerk (75’s/55’s)

Ring Muscle Up OR Bar Muscle Up

Goal: Sub 9 min

Bodyweigth Workout

30-20-10

Inverted Shoulder Tap

Diamond Push Up

Goal: Sub 9 min

Metcon (No Measure)

Optional Successory

Tempo Box Squat: 3 x 8 (:3 sec down, :1 sec pause on box, drive up)

Banded Leg Extension: accumulate 150 reps

Leave a Reply

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close