Sometimes the weeks seem so long and sometimes they fly by. Busy week and last day of CrossFit and then a two-day break. Who will workout this morning? Lacey, Karrie, Grace, and me.

General Warm-Up

Jump Rope Warm-Up
0:20 single unders
0:20 single leg single unders (I actually did a couple of these)
0:20 side to sides (I can actually do some of these)
0:20 forward and backs
0:20 in and outs
0:20 double unders
0:20 triple unders
Not sure I’ll ever get these jump rope things figured out.

Skill and Build Up

Bar Muscle Up Warm-up
2 Rounds
10 PVC pass-throughs
10 reverse grip PVC pass-throughs
10 Cuban press
*PVc or light barbell
10 band pull-aparts

2 sets
5 Scap retractions  (push up scap retractions)
5 beat swings (10 lb db bent over rows)
3 strict pull-ups —-Nothing here

2 sets
2 bar muscle-ups, bar muscle-up attempts or bar muscle-up movement modification

Build-up
3 bar muscle-ups  (15 db bent over rows)
5 wall ball shots (10 lb db goblet thrusters)
10 double unders (single unders)

Workout
Every 6:00 for 3 rounds
10 bar muscle-ups
40 wall ball shots
80 double unders

No area for bar muscle-ups or wall balls?
Every 6:00 for 3 rounds
10 strict chest to bar pull-ups or ring rows (20 – 15lb db set bent over rows)
30-40 Goblet thrusters, reps depend on load being used (30 – 10lb goblet thrusters)
80 double unders (100 single unders)

Accessory Work and Cool Down
100 banded lat press downs
100 band face pulls
This is a structural balance element. Use a band that is light and allows for high reps to be performed quickly

This was really tough to do 100 of each of these. My shoulders are pretty sore now.

That was it for this week folks. Two days to rest – that should feel good.

See you on Monday! Hope you have a great day and a great weekend!

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