CrossFit – Thu, Feb 26

American Fit Co Northwest – CrossFit

Gymnastics: Ring Muscle Ups / Strict Pull-ups (Checkmark)

Level 1:

False Grip Ring Pull Ups or False Grip Ring Rows: 3 sets of as many reps as possible until perfect form is lost. Rest 1 minute between sets.

+

12min EMOM:

Min 1: 8 Single Arm DB Row/per arm

Min 2: Max Chin Over Bar Hold (30 sec cap)

Min 3: 10-12 Hanging Scap Pullups

Min 4: Rest minute

Level 2:

EMOM5: 2 “small” ring swings into 1 “max-effort” ring swing into 1 Hip Drive + Pull to shoulder

+

12min EMOM:

Min 1: 2-3 Ring Muscle Up Transitions

Min 2: Rest minute

Min 3: 2 Complexes of: 2 Ground Assisted Jumps with Hip Drive + 2 Ground Assisted Ring Turnovers

Min 4: Rest minute

Level 3:

EMOM5: 2 “small” ring swings into 1 “max-effort” ring swing into 1 Hip Drive + Pull to shoulder

+

Perform one AMRAP unbroken set of Ring Muscle Ups

+

8 min EMOM of:

Odd: 30 second Bike

Even: 50% of AMRAP unbroken Ring Muscle Ups

(If you performed 8 unbroken ring muscle ups, you will now do 4 every even minute)

Gazpacho (4 Rounds for reps)

RX:

4 sets:

1:00 Max Calorie Machine

1:00 Max Sit Ups

1:00 Calorie Machine

1:00 Max Step Back Lunges

1:00 Rest