Gymnastics: Bar Muscle Ups

**Week 1 (Part 2): Bar Muscle Ups**

Level 1:
Part A: Perform 3 sets of 5 strict pull-up negatives on low rings with a 4-second lowering on each rep. 1 minute rest between sets.
-into
Part B: 12min EMOM:
Min 1: 8 Bent Over Barbell Rows
Min 2: Max Band Assisted Chin over Bar Hold with 30 second cap (You may also perform chest to bar hold if 30 seconds is attainable)
Min 3: 8-12 Straight Arm Banded Lat Pull-Downs
Min 4: Rest minute

Level 2:
Part A. Jump to Hollow + Tight Arch + Feet Rise + Hip Extension with Straight Arms; accumulate 10-15 reps
-into-
Part B: 12 min EMOM:
Min 1: 2 Jump to Hollow + Tight Arch + Hip Extension with Straight Arms
Min 2: Rest minute
Min 3: 1 Complex of 3 Position Box Assisted Bar Muscle Up
Min 4: Rest minute
Note: For those who have 1-2 bar muscle ups, they may perform 1-2 bar muscle ups on minute 3 in place of the "3-position complex"

Level 3:
Part A. Jump to Hollow + Tight Arch + Feet Rise + Hip Extension with Straight Arms; accumulate 10-15 reps
-into-
Part B: 12 min EMOM:
Min 1: 12/9 Calorie Ski (or Row)
Min 2: 30 Second Max Bar Muscle Ups (cap of 6 per minute)
Min 3: 12/9 Calorie Row
Min 4: 30 Second Max Bar Muscle Ups

Figure Skating

COMPETE (RX+)

5 Rounds

24/20 Calorie Row

18 GHD's

12 Dumbbell Bench Press (70s/50s)

FREEDOM (RX):
5 Rounds
21/16 Calorie Row
15 GHDs (or V-Ups)
9 Dumbbell Bench Press (70s/50s)
(Scored by Time)

INDEPENDENCE (Intermediate):
5 Rounds
15/12 Calorie Row
12 GHDs (or V-Ups)
9 Dumbbell Bench Press (50s/35s)

LIBERTY (Beginner):
5 Rounds
12/10 Calorie Row
15 Sit Ups
9 Dumbbell Bench Press (light)

Target Time: 10:00-12:00

Time Cap: 16:00

Back Squat

Every 2:00 x 4 sets
3 Back Squats @70%

Alpine Skiing

COMPETE (RX+)

No Change to Workout

FREEDOM (RX):
12:00 AMRAP
10-20-30-40-50...
Air Squats
5-10-15-20-25...
Single Arm Devil Press (50/35)
(Scored by Total Reps)

INDEPENDENCE (Intermediate):
12:00 AMRAP
10-20-30-40-50...
Air Squats
5-10-15-20-25...
Single Arm Devil Press (35/25)

LIBERTY (Beginner):
12:00 AMRAP
5-10-15-20-25...
Air Squats
Single Arm Clean and Jerk (light)

Target # of Reps: 190-225

Minimum # of Reps: 120-150

Kettlebell and Core

8-9am with Coach Matt

Open Gym

9-10am with Coach Matt!

Mayhem Affiliate Class (2-3pm) With Coach Mike!

COMPETE (RX+)

50 Wall Balls (30/20)

50 Alternating Hang Dumbbell Clean and Jerk (50/35)

50 Wall Balls (30/20)

FREEDOM (RX):
50 Wall Balls (20/14)
50 Alternating Hang Dumbbell Clean and Jerk (50/35)
50 Wall Balls (20/14)
(Scored by Time)

INDEPENDENCE (Intermediate):
40 Wall Balls (20/14)
50 Alternating Hang Dumbbell Clean and Jerk (35/25)
40 Wall Balls (20/14)

LIBERTY (Beginner):
25 Wall Ball Thrusters (light)
25 Alternating Hang Dumbbell Clean and Jerk (light)
25 Wall Ball Thrusters (light)

Target Time: 6:00-8:00

Time Cap: 13:00

Happy Valentine’s Day

Partner WOD - Split reps as desired

70 Curtis P's (45/33)

-into-

7 Rounds

10 Stick Sit-Ups

30-sec Plank Hold

-into-

10 Rounds

10 KBS's (53/35)

6 Burpees

-into-

70 Curtis P's (45/33)

Time Cap: 45 mins

Deadlift

Set 1 -

3 Reps

Set 2 -

3 Reps

Set 3 -

3 Reps

Set 4 -

3 Reps

Every 2:00 × 4 sets
3 Deadlifts @65%

CrossFit Games Open 23.3

Shoulder Press

Set 1 -

3 Reps

Set 2 -

3 Reps

Set 3 -

3 Reps

Set 4 -

3 Reps

Every 2:00 × 4 sets
3 Shoulder Press @60%

Red Roses

COMPETE (RX+)

No Change to Workout

FREEDOM (RX):
Every 1:00 (14:00)
Odd Minute: 200m Run (or 8x50ft Shuttle Run)
Even Minute: 10 Bench Press (155/95)
(Scored by Completion)

INDEPENDENCE (Intermediate):
Every 1:00 (14:00)
Odd Minute: 150m Run (or 6x50ft Shuttle Run)
Even Minute: 10 Bench Press (135/85)

LIBERTY (Beginner):
Every 1:00 (14:00)
Odd Minute: 100m Run (or 5x50ft Shuttle Run)
Even Minute: 10 Dumbbell Bench Press (light)

Back Squat

Set 1 -

3 Reps

Set 2 -

3 Reps

Set 3 -

3 Reps

Set 4 -

3 Reps

Back Squat
Every 2:00 × 4 sets
3 Back Squats @65%

Ball Out

COMPETE (RX+)

27-21-15-9

Wall Balls (30/20)

Calorie Row

*Women's Calories: 22-16-12-8

FREEDOM (RX):
27-21-15-9
Wall Balls (20/14)
Calorie Row
*Women's Calories: 22-16-12-8
(Scored by Time)

INDEPENDENCE (Intermediate):
27-21-15-9
Wall Balls (14/10)
Calorie Row
*Women's Calories: 22-16-12-8

LIBERTY (Beginner):
20-15-10-5
Wall Ball Thrusters (light)
Calorie Row
*Women's Calories: 16-12-8-4

Target Time: 6:30-8:00

Time Cap: 12:00

Gymnastics Open Prep (Chest to Bar / Bar Muscle Ups)

Level 1:
EMOM x10:
Odd: 6-8 Scap Pull-ups
Even: 6-8 Kip Swings

Level 2:
EMOM x10:
Odd: 4-6 Single Leg Box Butterfly drill
Even: 8-10 Butterfly Pull Ups (or 4-6 Chest to Bar Pull Ups)

Level 3:
EMOM x10:
Odd: 30 Sec Row @ 5k pace
Even: 30-40% of your max unbroken set of Bar Muscle Ups (no more than 5)

PB&J

COMPETE (RX+)

2 sets

3 Rounds

15 GHDs

15 Chest to Bar

10 Burpee to Bar

-rest 3:00 between sets-

FREEDOM (RX):
2 sets
3 Rounds
15 GHDs (or V-Ups)
12 Chest to Bar
9 Burpee to Bar
-rest 3:00 between sets-
(Scored by Time)

INDEPENDENCE (Intermediate):
2 sets
3 Rounds
12 GHDs (or V-Ups)
10 Pull Ups
8 Burpee to Bar
-rest 3:00 between sets-

LIBERTY (Beginner):
2 sets
3 Rounds
12 Sit Ups
9 Ring Rows
6 Up Downs
-rest 3:00 between sets-

Target Time per Set: 6:30-7:30

Time Cap per Set: 10:00

Squat Clean + Push Jerk

Set 1 -

1 Reps

Set 2 -

1 Reps

Set 3 -

1 Reps

Set 4 -

1 Reps

Set 5 -

1 Reps

Set 6 -

1 Reps

Set 7 -

1 Reps

Set 8 -

1 Reps

Set 9 -

1 Reps

Set 10 -

1 Reps

Squat Clean and Jerk
Every 1:00 (10:00)
1 Squat Clean + Push Jerk @ RPE 6

Sprinkles on my Cupcake

COMPETE (RX+)

7:00 AMRAP

50/40 Calorie Air Bike

Max Clean & Jerks (155/105)

FREEDOM (RX):
7:00 AMRAP
50/40 Calorie Air Bike
Max Clean and Jerks (135/95)
(Scored by Reps)

INDEPENDENCE (Intermediate):
7:00 AMRAP
40/32 Calorie Air Bike
Max Clean and Jerks (115/80)

LIBERTY (Beginner):
7:00 AMRAP
30/24 Calorie Air Bike
Max Dumbbell Clean and Jerk (light)

Target # of Reps: 30+

Minimum # of Reps: 18-30

Yoga: Recovery Mobility Flow

8:00-8:45 with Coach Liv!

Open Gym

9:00-10:00 with Coach Matt!

Let’s Go PATS! With Coach Mike

AMRAP 12

10 Alternating DB Snatches (50/35)

20 Box Step Ups (24/20)

10 Goblet Squats (50/35)

12min TABATA (40 sec on/20sec off)

Sit Ups

Seated Plate Twists

Plank

Open Gym

3:00-4:00 with Coach Mike!

BOMBS AWAY

With a Partner, Split all reps as needed

RX

300 Calorie Bike

100 Double Dumbbell Power Cleans (50s/35s)

100 Toes to Bar

Indy

200 Calorie Bike

100 Double Dumbbell Power Cleans (35s/25s)

70 Toes to Bar

Liberty

100 Calorie Bike or 25 mins (whichever comes first)

70 Dumbbell Power Cleans

(Choose weight)'

70 Hanging Knee Raises/ Toes to Rig/ Sit Ups

Target Time: 30 mins

Time Cap: 45 mins

Plan for your team to be on the bike for 20-30 mins. Pace this like a 5k run or row with 10-15 cals per min. If equipment is an issue, can sub rowing as follows:

300 Calories = 5000m

200 Calories = 3333m

100 Calories = 1666m

CrossFit Games Open 20.5 (Ages 16-54)

FREEDOM (RX):
Open 20.5
For time, partitioned any way:
40 Ring Muscle Ups
80 Calorie Row
120 Wall Balls (20/14)
Time cap: 20 minutes
(Scored by Time. If capped, note reps completed at 20 minutes)

Official scorecard with full workout details and variations: games-assets.crossfit.com/af0s9jfw-v7.pdf

INDEPENDENCE:
For time, partitioned any way:
60 Chest to Bar Pull Ups
80 Calorie Row
120 Wall Balls (14/10)

LIBERTY:
For time, partitioned any way:
40 Jumping Pull Ups
50 Calorie Row
60 Wall Ball Thrusters (light)

Core Work

3 sets:
10 Seated Oblique Twists with Med Ball (each side)
-rest 30 seconds-
20 Plank KB Pull Unders
-Rest 1:00 between rounds-

* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.

Seated Oblique Twist with Med Balll
Dumbbell Plank Pull Through (KB or DB)

Power Snatch + Overhead Squat

Set 1 -

3 Reps

Set 2 -

3 Reps

Set 3 -

3 Reps

Set 4 -

3 Reps

Set 5 -

3 Reps

Every 2:00 (10:00)
2 Touch-and-Go Power Snatch + 1 Overhead Squat @RPE 7

Annie

AFFILIATE COMPETE (RX+)

100-80-60-40-20

Double Unders

50-40-30-20-10

GHD Sit Ups

FREEDOM (RX):
50-40-30-20-10
Double Unders
Abmat Sit Ups
(Scored by Time)

INDEPENDENCE:
30-25-20-15-10
Double Unders
50-40-30-20-10
Abmat Sit Ups

LIBERTY:
50-40-30-20-10
Single Unders
25-20-15-10-5
Abmat Sit Ups

Target Time: 5:00-6:00

Time Cap: 12:00

Deadlift

Set 1 -

2 Reps

Set 2 -

2 Reps

Set 3 -

2 Reps

Set 4 -

2 Reps

Every 2:30 × 4 sets
2 Deadlifts @80–82%

On the Gridiron

AFFILIATE COMPETE (RX+)

10-9-8-7-6-5-4-3-2-1

Deadlifts (225/155)

Deficit Push Ups (4in/2in)

Toes to Bar

FREEDOM (RX):
10-9-8-7-6-5-4-3-2-1
Deadlifts (185/125)
Push Ups
Toes to Bar
(Scored by Time)

INDEPENDENCE:
10-9-8-7-6-5-4-3-2-1
Deadlifts (155/105)
Push Ups
Toes to Bar

LIBERTY:
10-9-8-7-6-5-4-3-2-1
Dumbbell Deadlifts (light)
Dumbbell Bench Press (light)
Hanging Knee Raises

Target Time: 7:00-9:00

Time Cap:15:00

Shoulder Press

Set 1 -

2 Reps

Set 2 -

2 Reps

Set 3 -

2 Reps

Set 4 -

2 Reps

Set 5 -

2 Reps

Every 2:00 × 5 sets
2 Shoulder Press @75%

Halftime

AFFILIATE COMPETE (RX+)

5 Rounds:

20/16 Calorie Row

10 Box Jump Overs (30/24)

FREEDOM (RX):
5 Rounds:
20/16 Calorie Row
10 Box Jump Overs (24/20)
(Scored by Time)

INDEPENDENCE:
5 Rounds:
15/12 Calorie Row
10 Box Jump Overs (20/16)

LIBERTY:
5 Rounds:
10/8 Calorie Row
10 Box Step Ups (20/16)

Target Time: 8:00-10:00

Time Cap: 14:00

Back Squat

Set 1 -

2 Reps

Set 2 -

2 Reps

Set 3 -

2 Reps

Set 4 -

2 Reps

Every 2:30 × 4 sets
2 Back Squats @80–82%

Levi’s Stadium

AFFILIATE COMPETE (RX+)

5 Sets:

25/20 Calorie Air Bike

50ft Dumbbell Front Rack Lunges (50s/35s)

-rest 1:30 between sets-

FREEDOM (RX):
5 Sets:
20/16 Calorie Air Bike
50ft Dumbbell Front Rack Lunges (50s/35s)
-rest 1:30 between sets-
(Scored by Time for each Set)

INDEPENDENCE:
5 Sets:
15/12 Calorie Air Bike
50ft Dumbbell Front Rack Lunges (35s/25s)
-rest 1:30 between sets-

LIBERTY:
5 Sets:
10/8 Calorie Air Bike
50ft Walking Lunge
-rest 1:30 between sets-

Target Time per set: 1:55-2:30

Time Cap per set: 3:15

NO CLASSES!

What the Heck!

AMRAP 25 (Partners)

10 Aegis and Spear Squats

10 Gorgon Pulls

10 Tenacious Night Owls

10 Minerva's Olive Trees

10 Athena's Blessing

CrossFit Games Open 11.1

AFFILIATE COMPETE (RX+)

No Change to Workout

FREEDOM (RX):
Open 11.1
10:00 AMRAP
15 Power Snatch (75/55)
30 Double Unders
(Scored by Rounds + Reps)

For CrossFit Open movement standards and scaling options, go to: games.crossfit.com/workouts/open/2011#workoutsTab1

INDEPENDENCE:
10:00 AMRAP
25 Double Unders
15 Power Snatch (55/45)

LIBERTY:
10:00 AMRAP
30 Single Unders
14 Alternating Dumbbell Snatch (light)

Target # of Rounds: 8+

Minimum # of Rounds: 5-7

Shoulder Press

Every 2:00 × 4 sets
3 Shoulder Press @ 70%

Devil Dogs

AFFILIATE COMPETE (RX+)

No Change to Workout

FREEDOM (RX):
Teams of 2 (1:1)
50-40-30-20-10 Calorie Air Bike*
*40-32-24-16-8 Women's Calories
(Scored by Total Time)

Note: Both athletes complete all sets. The calorie reps are not shared. Partner one completes a set, then Partner two completes the same set.

INDEPENDENCE:
Teams of 2 (1:1)
40-32-24-16-8 Calorie Air Bike*
*32-24-18-12-6 Women's Calories

LIBERTY:
Teams of 2 (1:1)
20-16-12-8-4 Calorie Air Bike*

Target Time: Sub 17:00

Time Cap: 25:00