CrossFit Shropshire – CrossFit
The first of a 5 week cycle, focusing on the skill and strength for muscle ups.
Do not try a muscle up for 4 weeks, keep to the cycle and see what happens.
If you can not do 3 strict pull ups or dips then this will be good for you still, just focus more on the pull and push strength.
A Shoulder Mob 1.0 (No Measure)
i Pass throughs
ii Table top twists
iii Partner back leaver
iv Partner pull up arch
A Hang conditioning 1.0 (No Measure)
i Passive hang :10 – 1:00
ii Active hang, 7 reps Passive – Active, (:03 in each position that’s 1 rep)
iii Arch hang :10 – :30
iv Passive – Active – Arch – Active – Passive, :03 in each position. That’s 1 rep. 1-5 sets
400m Run (No Measure)
Run 400m not for time.
Warm up/Skill Transfer
A Muscle up progressions 1.0 (No Measure)
i Hollow/Arch swings in false grip on rings. 3x 20 big swings
ii Hanging V hip extensions (box hops). 3x 10.
Keep false grip, arms straight, shoulders active, heels on box just below ring height.
iii Seated banded muscle up transition drill. As slow as possible 3x 5
From seated in a band, arms straight up to the lowest possible dip. False grip throughout.
Pull-ups (3-3-3-3-3 CTB as slow as possible)
Scale to banded CTB as slow as possible. No kipping
Metcon (AMRAP – Rounds and Reps)
For 3 cycles:
AMRAP in 3 mins of:
3 Squat Cleans, 185/135 lbs
6 Lateral Burpee (Over Barbell)s
9 V Situps
Rest 1:00 and reset the cycle
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
A Wrist Mob 1.0 (No Measure)
i Fingers/hand forward, Shoulders forward
ii Fingers/hand towards you, Shoulders back
iii Fingers/hand facing each other, Shoulders left then right
iv Fingers/hands turned out, Shoulders left then right.
Repeat i-iv on back of hand