Thursday's WOD - 12/28/2017


Skill:

Bar Muscle up / Jumping Pull up Progression (as a class)

  • 4x 5-10 - Jumping C2B Pull up / Jumping Pull up

  • 3x 3-5 - Bar Muscle up / C2B Pull up / Pull up

  • Reps for Bar Mu / Pull-up will depending on ability of athlete and level of difficulty

  • Scaled athletes without pull ups can use the kids pull ups bars set at a low height, a set of stacked plates under their feet, or jerk boxes to put them at a height approx 6in from the top of their head (open standard). They will then jump and pull their chest / chin to the bar and lower back down to full arm extension. Please try to keep boxes either on the small rig or on the ends of the main rig as they can present a safety issue of they are spread everywhere.

Strength:

Back Squat

**Working Weight / Training Max is 95% of 1RM. Recent On-Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.**

3x4@80%ww

1x4+AMRAP@80%ww

WOD:

12 min AMRAP:

15 A-KBS @53/35

10m KB Goblet Walking Lunge (Down and Back) @53/35

1 Bar Muscle up / Pull-up variation

15 A-KBS

10m KB Goblet Walking Lunge (Down and Back)

2 Bar Muscle ups

15 A-KBS

10m KB Goblet Walking Lunge (Down and Back)

3 Bar Muscle ups and so on until time expires...

Accessory Work:

Front Squat

Work up to a heavy single @ 85-90%

Rest then…

E3MOM x 4 sets (12 minutes)

10 Front squats @ 60%ww


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com