3. Movement Prep/Activation and Increasing Heart Rate
2-3 Sets
1:00 Bike Erg (moderate)
5 Box Jump w/Step Down (increase height each set)
10 Hanging Scap Retractions
5 Kip to Swing
5 Inchworm w/Push Up
:15 Wall Facing Handstand Hold
-Then-
Warm up Toes to Bar, Bar Muscle Up and Wall Walk.
4. Workout Prep
1 set (at workout pace):
3 Calorie Bike Erg
3 Box Jump Overs (at workout height)
3 Toes to Bar
2 Bar Muscle Up
1 Max Wall Walks
5 Sets (0:40 on/0:20 off) (20 minutes)
Minute 1: Max Calorie Bike Erg
Minute 2: Max Box Jump Overs (24”/20”)
Minute 3: Max Toes to Bar (Rounds 1, 3 and 5)/Max Bar Muscle Ups (Rounds 2 and 4)
Minute 4: Max Wall Walks
*Max Toes to Bar in minute: 20 aka stop if you get to 20.
**Max Bar Muscle Up in minute: 10 aka stop if you get to 10.
SCORE = 4 Boxes (put your total reps per movement in each box)
Score 1 - total calorie
Score 2 - total box jump overs
Score 3 - total toes to bar / burpee pull ups
Score 4 - total wall walks
Workout Description Video:
1 Pause Snatch @ 70-75% 1 RM Snatch
1 Pause Snatch @ 75-80% 1 RM Snatch
1 Pause Snatch @ 80-85% 1 RM Snatch
1 Pause Snatch @ 75-80% 1 RM Snatch
1 Pause Snatch @ 80-85% 1 RM Snatch
*Pause for 2 seconds in the receive.
4 Front Squats @ 70-75% 1 RM Front Squat
4 Front Squats @ 70-75% 1 RM Front Squat
4 Front Squats @ 75-80% 1 RM Front Squat
4 Front Squats @ 75-80% 1 RM Front Squat
4 Front Squats @ 75-80% 1 RM Front Squat
*:20 Hold on the last repetition.
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