07/14/2017

CrossFit Bridgemill – CrossFit

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Warm-up

Metcon

Metcon (Time)

For Time:

1000m Row

21 Deadlifts (225/135)

500M row

15 Deadlifts (275/185)

250M Row

9 Deadlifts (315/225)

Scaled: (155/105) (205/155)(255/205)

Cool Down

Gymnastics MU Warm up (No Measure)

Every 30 seconds, for 6 minutes (3 sets) of:

Interval 1 – False Grip Static Hang x 5 seconds

https://www.youtube.com/watch?v=0x-HgjNfloI&feature=youtu.be

Interval 2 – Scap Pull-Ups on Rings (False Grip or natural grip) x 10 reps

https://www.youtube.com/watch?v=URV6-1qhNO8&feature=youtu.be

Interval 3 – Full Support Hold (on low rings) x 10-20 seconds

https://www.youtube.com/watch?v=aSYPUAjAKhw&feature=youtu.be

Interval 4 – Ring Dips with Scaling Options x 4-8 reps

https://www.youtube.com/watch?v=2x88YoB_4Pc&feature=youtu.be

If you are unfamiliar with the False Grip, watch this video.

Followed by. . .

Every 30 seconds, for 4 minutes (8 sets) of:

Squatted Strict Muscle-Up Transitions x 4 reps

https://www.youtube.com/watch?v=0-Af4-wvNoA&feature=youtu.be

Followed by. . .

Every minute, on the minute, for 3 minutes, (3 sets) of:

Ring Swings x 8 reps

https://www.youtube.com/watch?v=FG12P3u_AoU&feature=youtu.be

Followed by. . .

Every minute, on the minute, for 5 minutes (5 sets) of:

Pop Swings x 6-8 reps

https://www.youtube.com/watch?v=oaIGWljKqHc&feature=youtu.be

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:

Elbow Drops x 6-8 reps

https://www.youtube.com/watch?v=7Ib1g4im9W8&feature=youtu.be