Skill Work: Muscle Up Technique – 10 Minutes
-MU from Knees
-Banded MU
-Jumping MU
Strength: Strict Press (3×3)
Lower Body Lockout. No momentum in any kind
3xEMOM
3 Strict Press, add weight each round
Push Press (3×3)
3xEMOM
3 Push Press, add weight each round
Push Jerk (3×3)
3xEMOM
Push Jerk, add weight each round
WOD: 10 min AMRAP
400m run
15 American KB swing 35/50
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row @75% + 2 sets: 10 alternating groiners w/rotations 20 glute bridges 20 banded face pulls Gymnastics (No Measure) EMOM x 9 (3 rounds each) Min 1 – :35s HS Hold Min 2 – :35s Hollow Body Hold Min 3 –…
CrossFit One World – CrossFit Total Body Lift + Short Metcon Warm-Up (No Measure) 500m Row + 3 rounds: 50ft Bear crawl 2 wall walks 10 Kip Swings Strength (5 Rounds for weight) Every 3min x 5 5 Strict Press 8 MB Slams build to 5RM Conditioning (Time) For Time (10min Cap) 30-20-10 Alt DB…
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 5min Row/Air Bike @ 75% + 2 sets: 10 alternating groiners w/rotations 20 glute bridges 20 banded face pulls Gymnastics (No Measure) EMOM x 8 (4 rounds each) Min 1 – 25 Tuck-ups Min 2 – 2 Wall Walks Conditioning (No Measure) EMOM x…
