Tuesday's WOD - 10/23/2018


Skill:

Bar Muscle up / Jumping Pull up Progression

  • 2x5 - Arch to Hollow - Bar Muscle up Drill w/ 45# plates

  • Enforces the positions (arch to hollow + aggressive pull down on bar w/ relatively straight arms + quick sit up + support position) athletes should be moving through during a bar muscle up.

  • 3x 5-10 - Jumping C2B Pull up / Jumping Pull up

  • 3x 2-5 - Bar Muscle up / C2B Pull up / Pull up

  • 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 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.

Strength:

Push Press

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

4x6@70%ww

WOD:

12 min AMRAP

500/400m Row

6 Shoulder to Overhead @55-65% / 1-2 UB Rds (165/110)

3 Bar Muscle up / C2B Pull-up / Pull-up / Jumping Pull-up variation

Accessory Work:

5 Sets

3x Deadlifts w/pause @ the knee @ 70%ww

15 GHD Hip Extensions

Rest 1:00 b/t sets


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com