Strength/Skill

ON A 10:00 RUNNING CLOCK...

Muscle-Up Development

WORKOUT

FOR TIME

9 Muscle-Ups (Ring or Bar)

50 DB Suitcase Reverse Lunge (35/25)

7 Muscle-Ups (Ring or Bar)

50 DB Push Press

5 Muscle-Ups (Ring or Bar)

*At the top of every minute, including at 3,2,1 go, perform 3 Box Jumps (24/20)

-14:00 Time Cap-

Capacity Work

9 Ring Rows, Tough+ 9 Push Ups to an object

50 Reverse Lunges

7 RIng Rows, Tough+ 7 Push Ups to an object

50 DB Push Press

5 Ring Rows, Tough+ 5 Push Ups to an object

*At the top of every minute, including at 3,2,1 go, perform 3 Box Step Ups

COOL DOWN

FOR RECOVERY

5:00 Foam Rolling*

*Focus on lats, shoulders, and t-spine.

HOMEWORK

CONDITIONING

3 SETS*

100 Cal Bike

-Rest 5:00 b/t Sets-

Set 1 - Moderate Pace

Set 2 - Moderate-High Pace

Set 3 - High Pace

STRENGTH

1. 3 SETS

1 Push Press + 2 Push Jerk + 3 Split Jerk

Set 1 - Moderate

Set 2 - Moderate-Heavy

Set 3 - Heavy (but still fast!)

-Rest as Needed b/t Sets-

2. ON A 10:00 RUNNING CLOCK

Build to Heaviest 1-Rep Jerk

CrossFit Journal: The Performance-Based Lifestyle Resource