WARM UP – MOBILITY
Big dynamic shoulder / thoracic / hip flexor warm-up
Overhead mobility / Core activations
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Review 4 EMOM movements + scaling options
WOD A
EMOM x 12 (3 rounds each)
1) 8-12 Strict Handstand push-ups
2) 2-3 Rope climbs (or legless climbs, partial, lowers etc.)
3) 10-15 Toes to bar / Kipping knee or leg raise
3) 20-30s L-sit or Tuck sit on parallettes
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Start on any movement and rotate in order
WOD B
http://CROSSFIT.COM BAR MU & PUSH JERK
Complete for time:
9 bar muscle-ups
21 push jerks (115/85)
7 bar muscle-ups
15 push jerks
5 bar muscle-ups
9 push jerks
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10 min time cap
Scale BMU volume as needed eg: 7 – 5 – 3
If you are really close to getting BMU then you could sub for jumping or banded BMU.
Barbells from the ground
— OR —
PUSH JERK & C2B COUPLET
Complete for time:
21 – 15 – 9 reps of:
Chest to bar pull-ups
Push jerks (115/85)
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10 min time cap
Sub C2B to regular pull-ups, jumping pull-ups, or 12-9-6 strict banded pull-ups
Barbells from the ground
ACCESSORY
2-3 supersets each:
1) 16-20 Alt. seated dumbbell shoulder press (8-10/arm) +
15-20 Wide elbow ring rows (pronated grip)
2) 16-20 Alt. bent over dumbbell rows (8-10/arm) +
15-20 Push-ups on dumbbells
– rest 60-90s between sets as needed
