CrossFit – Wed, Feb 18

American Fit Co Northwest – CrossFit

Gymnastics: Bar Muscle Ups (Checkmark)

**Week 1 (Part 2): Bar Muscle Ups**

Level 1:

Part A: Perform 3 sets of 5 strict pull-up negatives on low rings with a 4-second lowering on each rep. 1 minute rest between sets.

-into

Part B: 12min EMOM:

Min 1: 8 Bent Over Barbell Rows

Min 2: Max Band Assisted Chin over Bar Hold with 30 second cap (You may also perform chest to bar hold if 30 seconds is attainable)

Min 3: 8-12 Straight Arm Banded Lat Pull-Downs

Min 4: Rest minute

Level 2:

Part A. Jump to Hollow + Tight Arch + Feet Rise + Hip Extension with Straight Arms; accumulate 10-15 reps

-into-

Part B: 12 min EMOM:

Min 1: 2 Jump to Hollow + Tight Arch + Hip Extension with Straight Arms

Min 2: Rest minute

Min 3: 1 Complex of 3 Position Box Assisted Bar Muscle Up

Min 4: Rest minute

Note: For those who have 1-2 bar muscle ups, they may perform 1-2 bar muscle ups on minute 3 in place of the “3-position complex”

Level 3:

Part A. Jump to Hollow + Tight Arch + Feet Rise + Hip Extension with Straight Arms; accumulate 10-15 reps

-into-

Part B: 12 min EMOM:

Min 1: 12/9 Calorie Ski (or Row)

Min 2: 30 Second Max Bar Muscle Ups (cap of 6 per minute)

Min 3: 12/9 Calorie Row

Min 4: 30 Second Max Bar Muscle Ups

Figure Skating (Time)

5 Rounds

200m Run

15 Toes to Bar

9 Dumbbell Bench Press (50/35)