Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
5 hang muscle cleans
5 upright rows
5 barbell curls
5 bent over rows
5 down dog push-ups
Mobility
Coach directed shoulder mobility
Strength
A1. Seated BB strict press- 5×5; 70% and up.
A2. Chin ups – 5×4; add weight if possible
Sitting on a bench for A1 and building. Switch the grip for A2.
WOD
“Baked Goods”
3 rounds
21/15 cals AB
14 box jumps
7 bar muscle ups
Rest 2 min
Our high skill gymnastics day. Those who can demonstrate the prerequisite strength could incorporate a jumping bar muscle up into this workout. However, when setting up, you should not have such a high box that your entire head is over the bar to begin with. If you don’t set-up the progression correctly it isn’t challenging you enough. For those who still need to work on the pull-up/dip prerequisite, it is going to be a really hard pull (ring row, pull-up, C2B) and a really hard push (push-up, dip, ring dip) x2. So 14 and 14.
If you have a goal of getting a bar muscle up, maybe working on them once a month might not be the best idea. Reach out and talk to a coach. It is what we are here for.
Accessory Work
Banded face pulls – accumulate 100
Banded Ab pull-downs – accumulate 100
Banded tricep push-downs – accumulate 100
