CrossFit On Track – CrossFit

View Public Whiteboard

Metcon (Time)

Skill Work x 20 min: coach’s choice

– Bar Muscle Up

– Ring Muscle Up

For most athletes, a lot of your Ring Muscle Up work will take place on rings with your feet on the ground, so don’t freak out! It’ll be focused on a more strict and stable skill progression built for all levels! For those swinging through the air, you need to feel really confident about your ring dip strength and stability. Coaches will be assisting you to the top of the rings!

For Bar Muscle Up work, you’ll be taking advantage of the full spectrum of pull up variations and progressions. We’ve done a lot of this, so it’ll look very familiar.

For folks who need to work on more traditional strength and stability in gymnastics movements, do the drills you can and then move over to the accessory work.

For advanced athletes who have mastered these movements, you want to move onto Ring Muscle Ups and practice the skill in a couple of ways:

1) Repeat explosives

2) Max rep sets with optimal rest

3) Accumulate a set volume for time

4) 4 Rounds for Time:

6-10 Ring MU

60 Double Unders

– leave this up to your coach to decide what will work best in any class.

– make videos of RMU attempts so we can dissect what we need to work on!

Metcon (AMRAP – Reps)

8 min AMRAP

4 person teams

100 Synchro TTB (any 2, switch as you want)

60 Synchro Power Snatch @115/75

Metcon (AMRAP – Reps)

10 min AMRAP

Full-Round Relay

20 GHD Sit Ups

2 Rope Climb

– this takes place at the same time as the 1RM Clean

Metcon (Weight)

10 min Cap

Build to a 1RM Clean

– score is total weight

– this takes place at the same time as the GHD/Rope Climb

Metcon (AMRAP – Reps)

8 min AMRAP

Pair 1 HS Hold while Pair 2 does 20 Synchro V-Ups

Pair 2 HS Hold while Pair 1 does 20 Synchro V-Ups

Pair 1 Plank Hold while Pair 2 does 20 Synchro AbMat Sit Ups

Pair 2 Plank Hold while Pair 1 does 20 Synchro AbMat Sit Ups

4 Person Synchro 20 Burpees

Share the Load 40 Deadlift @ 315/225