22.02.28

28
Feb

22.02.28

IRIDIUM CrossFit – CrossFit

9:00-15:00
Strict, upper-body pulling and pushing capacity.
High skill with a lot of grip fatigue.
Maintain the strict nature of the muscle-up and keep the double-unders to less than 1:00 each round.

Warm-up

On a 5:00 clock:

10 single-unders

10 slow single-unders

10 fast single-unders

10 single-leg single-unders/side

10 backward single-unders

5 side plank reach-throughs/side

5 single-arm ring rows/side

8 sets:

:20 alternating archer push-ups on rings

– Rest :10

Skill Work

STRICT MUSCLE-UP PRACTICE

PROGRESSION

Ring supported hold

Ring dip

False-grip ring row

Kneeling muscle-up transition

Kneeling transition + negative

High ring practice and other scaling options

Wod Prep

2 sets:

1-2 strict muscle-ups

25 double-unders

Metcon (Time)

Rx+/ Rx Muscle-ups

5 strict muscle-ups

50 double-unders

4 strict muscle-ups

40 double-unders

3 strict muscle-ups

30 double-unders

2 strict muscle-ups

20 double-unders

1 strict muscle-up

10 double-unders
Mods C2B then banded strict PU and single-unders

Cool Down

3 sets:

:30 lacrosse ball roll/foot

:30 lacrosse ball lat/side