8-November-2018 – CrossFit

CrossFit Trafford – CrossFit


Warm-up (No Measure)

Shoulder Mobility

– 10 Round the Worlds

– 10 Disclocates

– 10 Gondola’s

2 rounds:

10 Diverging Band Lat Pull-downs

10 Band Lap Pulls

10 Jump Ring Pull-ups


Muscle Up Progressions – CF Trafford (5xMR)

Points Of Performance; Kipping Bar Muscle Up

-Position hands on the bar wider than the shoulder

-Full grip on the bar

-Start hanging with arms extended

-Initiate swing with shoulders

-Alternate between arched and hollow positions

-Drive hips towards the bar while in the hollow position

-At the same time, push down on the bar with straight arms

-Torso leans forward

-Complete at full arm extension at support position

Scale to Box Jump Muscle Up

Banded Muscle Up


Metcon (Weight)

Partner DB Bench Press

Max total weight shifted in 20 mins

Rx: 50% of your Bench 1RM (Check Wodify)

2: 40%

1: 30%