Friday Crossfit

How many people will show up to workout this morning? Yesterday there were only 5 of us.
Coach Alicia will be with us again. Now what will the workout be…

Light up the darkness. – Bob Marley

  GENERAL WARM-UP (~12:00)

Shoulder Stretch Sequence (C)
0:30 Kneeling shoulder extension
0:30/0:30 Trap stretch
0:30/0:30 Shoulder cross reach
1:00/1:00 Pigeon stretch on the floor
1:00 Squat with hand reaches

2 Rounds
5 Squat with counter-balance (0:03 lowering phase/0:03 pause in the bottom of each rep)
10, Bird dog, alternating (0:03 pause at the top of each rep
0:30 Elbow to hands plank


Bar Muscle Up Warm-up (~8:00)
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
5 Beat Swings
3 Strict pull-ups (jumping pull-ups with plates – I don’t think my arms are ever going to get strong enough to actually pull my body up.)

3 Sets
2 Bar muscle-ups
Notes Modify the strict pull-up to a jumping pull-up + a slow negative.
Modify the bar muscle-up to a jumping bar muscle-up, or band-assisted bar muscle-up.

Squat Clean Progression (B) (~5:00)
*With an empty barbell (45# bar)
5 Front squats
5 Lands
5 High hang squat cleans
5 Hang squat cleans from mid-thigh
5 Squat cleans

Build Up (~6:00)
3 Sets
3 Squat cleans
Notes The final set should be at the intended weight to be used on the final conditioning element.
Practice bar muscle-ups or the movement modification to be performed as needed during this build-up time.

WORKOUT (~15:00)

For time
10 Squat cleans (115lbs/75lbs) (45# bar)
5 Bar muscle-ups (jumping pull-ups with plates)
8 Squat cleans (115lbs/75lbs) (45# bar)
4 Bar muscle-ups (jumping pull-ups with plates)
6 Squat cleans (115lbs/75lbs) (45# bar)
3 Bar muscle-ups (jumping pull-ups with plates)
4 Squat cleans (115lbs/75lbs) (45# bar)
2 Bar muscle-ups (jumping pull-ups with plates)
2 Squat cleans (115lbs/75lbs) (45# bar)
1 Bar muscle-ups (jumping pull-ups with plates)
3:00 Rest
5 – 4 – 3 – 2 – 1
Squat clean (135lbs/95lbs) (45# bar + 2.5 + 2.5 = 50#)
Bar muscle-ups (jumping pull-ups with plates)

Notes The bar muscle-up volume is relatively challenging but is reasonable to manage when arranged in this fashion.
The squat clean load is relatively light on the first conditioning element and moderate on the second conditioning element.
Use loads that allow for consistent singles to be completed.
Strive to have each conditioning element be completed in under 5:00-6:00 with 2:00-3:00 efforts being achievable by some.


Squat Clean
*Use a load that allows for consistent singles to be completed.
*Perform the movement from the hang position if mechanics from the floor are difficult to maintain.

Bar Muscle-up
*Perform 2 reps following each set of cleans to reduce the volume.
*Jumping bar muscle-up, banded assisted bar muscle-up, or chest to bar pull-up variation.

Minimal Equipment Options
Dumbbells Available For time:
2 Rounds 10 – 8 – 6 – 4 – 2 Dumbbell squat cleans Russian push-ups
Notes Go through 10-8-6-4-2 rep rounds of the squat cleans and Russian push-ups then go back through it again.
Bodyweight Only
For time:
2 Rounds
20 Jumping lunges
10 Russian push-ups
16 Jumping lunges
8 Russian push-ups
12 Jumping lunges
6 Russian push-ups
8 Jumping lunges
4 Russian push-ups
4 Jumping lunges
2 Russian push-ups

It’s quite a bit after 6:30 – hurried and put away my equipment and got home to get my shower and head to work.

Hope everyone has a great weekend – see you next week!!

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