Friday September 8th
23.09.08
INTENDED STIMULUS
At least one bar muscle-up each minute.
Start with larger sets and reduce reps each minute to avoid failure.
Advanced athletes aim for 30 + bar muscle-ups. Discourage beginners from accumulating excessive volume based on their fitness level.
Finish the burpee box jumps in :35 or less.
RX
AMRAP 7:
Max bar muscle-ups
– Perform 5 burpee box jumps (24 in) at the start of each minute including the start of the workout.
LEVEL 2
Max jumping bar muscle-ups / chest-to-bar pull-ups / pull-ups
– Perform 4 burpee box jumps (20 in) at the start of each minute including the start of the workout.
LEVEL 1
AMRAP 7:
Max jumping pull-ups / ring rows
– Perform 4 burpee box step-ups (18 in) at the start of each minute including the start of the workout.
SKILL WORK
Pre-workout:
EMOM 8:
:10-:20 handstand hold / pike on box
STRETCHING
1:00 child’s pose
1:00 alternating scorpion stretch
WHITE BOARD BRIEF
Target Reps | 1+ bar muscle-up/minute.
Today is heavy on gymnastics skills, both before and during the workout.
We will practice handstand holds in the warm-up. This skill work is intended to also wake up the shoulders and core before the workout.
Prior to the workout, everyone will practice getting their hips close to the bar with a low bar turnover drill, whether or not you have pull-ups.
You need to be able to finish the burpee box jumps in under :35 and get at least one bar muscle-up/minute to tackle it as prescribed.
Reduce the box height/reps to get them done in under :35. If you don’t have bar muscle-ups, scale to jumping bar muscle-ups and then to jumping pull-ups or ring rows if needed.
