CrossFit WOD, September 17, 2021

December 12, 2022
CrossFit WOD, September 17, 2021



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


Bar Muscle-Up Progressions and Technique

Banded Bar Muscle-Up: This most closely mimics the mechanics of the actual bar muscle-up

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

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



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
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



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



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
*start @ 5k pace and try to go 1s faster each 500m piece

REST 1:00 b/s

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