9.17.2021
Warm-up
[3:00-13:00]
AMRAP 8:00 for Quality
1:00 Cardio Choice
4/4 Quadruped Thoracic Rotations (8 total)
5 Crap Lift (2sec pause at extension)
:15sec Dead hang + :15sec Active Hang
10 Alternating Low Lunge Mountain Climber (1sec pause in lunge)
Skill Work
Metcon
Bar Muscle-Up Progressions and Technique
OPTION #1
Banded Bar Muscle-Up: This most closely mimics the mechanics of the actual bar muscle-up
OPTION #2
Box Kip Swing to Jumping Bar Muscle-Up: Mimics movement patterns
OPTION #3 (I don’t care about BMU version):
EMOM 9:00
1: Strict banded pull ups x 4-8
2: Strict Knees to elbows x 4-8
3: Strict dips x 4-8
Specific Prep
[23:00-26:00]
10 scap pull ups
10 kip swings
5 kipping pull ups
5 CTB pull ups
3 burpee CTB pull ups -or- BMU
+
5-8 thrusters x 2 sets building to workout weight
Metcon
[26:00-41:00]
The Sound of Fury (AMRAP - Rounds and Reps)
15:00 AMRAP
6 Burpee Chest to Bar Pull-Ups
12 Thrusters 95/65
18/15 Cal Row
Open/RX+: 6 Burpee Bar Muscle-Ups
CC: PUSH/THRESHOLD
Goal: 4+ Rounds
We have some high skill work with the burpee bar muscle-up, but then go into a manageable set of thrusters. This set should be in the range of staying unbroken or at least 2 sets. Then we get into a row that should be right around that minute mark while trying to keep our heart rate relatively reserved and controlled before going back into the burpee bar muscle-up.
The Sound of Fury (BUILD) (AMRAP - Rounds and Reps)
15:00 AMRAP
6 Burpee Jumping Pull-Ups
12 Thrusters 75/55#
15/12 Cal Row
Weightlifting
[41:00-51:00]
Thruster (Find a heavy set of 2 rep in 10:00 (from floor))
Thruster (In 10:00; 3-4 sets x 4-6 reps)
Build to heavier than workout weight today
Finisher
[51:00-60:00]
Metcon (Time)
30 Dual DB Bent Rows *heavy
40 Bent over DB Reverse Flys *light
30 Dual DB Reverse Lunges *heavy
40 Jumping Lunges * no added weight
EXTRA Competitor WOD
Low Hang Snatch Pull (4 Sets x 3 Reps @ 90% of Snatch)
Can use straps
High Hang Squat Snatch (2 Reps x 6 sets; rest as needed @ 70% of SN 1RM)
Metcon (AMRAP - Rounds and Reps)
10:00 AMRAP
10 Unbroken Chest to Bar Pull-Up
10 Unbroken Toe to Bar
Metcon (15 Rounds for reps)
Rowing Intervals
15x500m
*start @ 5k pace and try to go 1s faster each 500m piece
REST 1:00 b/s
