Bar Muscle Up Progression 2

19
Sep

Bar Muscle Up Progression 2

CrossFit Grail – Get Rx’d

Warm-up

10 reps of each:

-Pull Aparts – Front

-Pull Aparts – Overhead

-Shoulder Press

-Pass Throughs

-Push-Up to Down Dog

-Crab Walk

Twisted Cross (30 sec/side)

Rig Warm-Up:

-10 sec Bar Hang

-5 Scap Pull-Ups

-3 Strict Pull-Ups

-5 Beat Swings

-3 Kipping Pull-Ups

-3 Kipping Chest to Bar Pull-Ups

Gymnastics

Round 2 Drills:

-Jump to hollow (use 2 boxes)

-Banded lat pull down to MU

Skill Work/ Gymnastics

EMOM 6

-10 Snap to Hollow

-5 Kipping Pull Ups

-5 Jumping BMU

EMOM 6

-10 Roller Lat Pulls

-5 Banded Seated BMU

-5 Abs to Bar