CrossFit Trafford – CrossFit
Warm-up
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
Gymnastics
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
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%