Boulder CrossFit – CrossFit

Gymnastics/Strength (No Measure)

Gymnastics + Strength:

10:00 minute EMOM

minute 1: Bar Muscle-Up Drill

minute 2: 1 Squat Clean + 3 Front Squats

Building from 70% of Squat Clean to Heavy for the Day

Bar Muscle-Up Drills + Progressions

8-10 Bar Kip Swings , building height with each kip swing

2-3 Toenail Spot Bar Muscle-Up

2-3 Bar Muscle-Up Hip Pop Swing

1-2 Banded Hip to Bar Drill

1-2 Banded Bar Muscle-Ups , Light to moderate band

Other Gymnastics Drills + Skills , Newer Athletes

Hollow Rocks + Arch Rocks

Hollow Rock to Hip Extension

Scapular Pull-Ups

Active + Passive Hangs

Banded Hollow Body Pull-Over

Squat Clean

Front Squat

Inception (4 Rounds for calories)

4 Sets, For Max Reps

3:00 minute AMRAP

10 Bar Muscle-Ups

10 Front Squats, 165/115 115/80

-Max Calorie Echo Bike

1:30 Rest Between Rounds

Score: Total Echo Calories