Friday Workout – CrossFit Style

I can’t believe it is already the middle of February. Where is time going? Well, I guess I should be glad it is going fast. 2021 isn’t really that great so maybe the sooner it’s over the better.

General Warm up
Chan Warm up
25 jumping jacks
25 front jumping jacks
8/8 spiderman lunges
10/10 lateral lunges
inchworm + push ups (5,4,3,2,1)
10/10 windmills
10/10 arm circles (forward/backward)
10/10 arm pretzels
10/10 shoulder rolls (forward/backward)
10/10 wrist circles

Skill and Build Up
Muscle up Progression
10 ring rows to below chest
0:10/0:10 support hold + pause at bottom of support hold
*keep feet on ground
5 muscle up transitions with feet on ground
5 straight body muscle up transition
3:00 muscle up attempts or practice a variation
These are very tough. I of course can’t pull myself back up and then through to stand up.
I don’t think I’ll ever really have the muscle for that.
I kept trying but the ring rows themselves are hard enough.

Overhead Squat Prep
*with PVC pipe
15 PVC pass throughs
5 Scotts press
5 waiters overhead squats, 0:03 lowering phase
5 overhead squats

Build Up
5 overhead squats, light
5 no push-up burpees
3 overhead squats, light
3 burpees
3 overhead squats, workout weight
3 bar facing burpees
I only used the 35# bar today with no weight as I wanted to try to do all of the reps in the workout. I was pretty sure I couldn’t do them all if I had weight on the bar.


10:00 AMRAP
60 bar-facing burpees
30 overhead squats (120lbs/90lbs)
10 muscle ups

A high volume of burpees, a light load on the overhead squats, and a complex gymnastics element to challenge stamina and skill.
Reduce reps on burpees to complete in 7:00
Most athletes will only get through the overhead squats. If they get to muscle ups it is a bonus.

I did 30 bar-facing burpees in 7:00. They probably were not totally correct, they were not fast, and they definitely aren’t pretty.
I’ll never figure out how to do burpees quickly.

I did 30 overhead squats.
I did one muscle up attempt.

Accessory Work
3 rounds NOT for time
10/10 single arm dumbbell bench press (15# db)
150 single unders (100 each time – maybe someday I’ll be able to jump rope better and be able to do 150)

Have a great weekend everyone. Hopefully we get to relax a little. At least my body enjoys a break from the workouts.

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