Turn2CrossFit – CrossFit
Warm-up
3:00 min bike, row, or ski
10m Spider-Man crawl
10 banded shoulder stretches (across chest & OH)
6:00 min medball musical chairs (coaches choice movements)
Bar Muscle Up Skill Work
Spend 12 Minutes progressing through the following:
-Jump to bar kip swing
-Jump to bar kip swing bringing hips to bar as high as possible
-3 Hips to bar (focus on keeping hollow position and pushing down on the bar)
-Using a box, jump to bar muscle up. Adjust height to make it challenging.
-Bar Muscle Up
*Continue working as far as progression takes you. You may add in banded bar muscle ups as well to practice turnover.
“Inferno” (3 Rounds for reps)
3 Rounds: 1 minute stations
-Cal Ski
-Db Bench Press 40s/25s
-Box Jumps 24/20”
-Pull-ups
-Rest
*athletes may start at different stationsand rotate through in order with all athletes resting at the same time.
Rx+= Bar Muscle Ups
Score is total reps for each round.