CFPC – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
10 PVC Pass throughs
10 Push-ups
25 Jumping jacks
10 Squat jumps
10 Arm swings forward and backward, small and big swings
Gymnastics
Warm-up (No Measure)
Discuss 3 drills and demo:
(Perform any/all drills you are comfortable with. Alternative options are listed after these 3 drills)
Spend 15 min working through muscle-up drills.
a) Box transition drills, 3 x 6-10 reps (https://youtu.be/SqWNEmK9oek)
b) Banded ring muscle-up drills, 3 x 5-8 reps (https://youtu.be/pXF-QRsocKA)
c) Jumping muscle-ups w/ negative 3 x 5 using false grip, (https://youtu.be/BIlworBCNj0?t=32s)
Warm-up (No Measure)
Alternative options for skill development:
Accumulate 50 Hollow rocks
Accumulate 50 Back extensions
Accumulate 50 Banded Face pulls
Accumulate 3 min of Plank
Metcon
Nate (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Modify Muscle-ups to jumping transition into the rings+ dip, rep for rep (2 each round), or, 4 Jumping pull-ups and 2 Box or stationary dips each round.