A. WARM UP
2 rounds for activation:
– WALKOUT x 6
– TABLE ROCKER x 12
– SNOW ANGEL x 12Scoring: Not Scored
08:00 – 25:00
SPLIT ATHLETES INTO PAIRS
4 sets, partner spotted from the hips:
– STANDING BOX HSPU x 4
*4s hold head off the floor each rep.
– CHIN OVER BAR > L-SIT REPS x 6Scoring: Not Scored
C. BAR MUSCLE UP 1
BAR MUSCLE UP 1
30:00 – 60:00
SPLIT ATHLETES INTO PAIRS OF SAME HEIGHT
ATHLETES SET BAR AT CHEST HEIGHT
C) – 3 rounds, alternating rounds each athlete:
– TUCK FRONT LEVER HOLD x 30s
*Press down on the bar.
– SINGLE BAR DIP x 8
*3s pause belly next to bar each rep.
Athlete rests while partner goes.Scoring: Not Scored
D. BAR MUSCLE UP 2
BAR MUSCLE UP 2
ATHLETES SET BAR AT CHIN HEIGHT.
D) – 3 sets each athlete:
– SNAP TO MUSCLE-UP x 4
*Hold belly on bar for 3s each rep.
*Squeeze legs in landing.Scoring: Not Scored
BAR MUSCLE UP 3
KEEP ATHLETES IN SAME PAIRS
E) – EMOM x 10 (5 sets each athlete):
– BOX ENTRY BAR MUSCLE-UP x 2
*This gives you enough time to make small
verbal cues after an athlete has been to improve
on the next set.Scoring: Not Scored