Saturday, June 5th 2021

5. Juni 2021

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CrossFit8608 – WOD

Warm-up (No Measure)

A. General

5min Bike, row, ski, or run

*every min complete 3-5 burpees

B. Mobility

Prayer stretch with foam roller

3 x 5-10 breaths while holding the stretch

https://youtu.be/9LJDGUulS_8?t=409

C. Specific

3 sets

5 Deadlifts @ascending

10 Scap pull + hollow body

https://youtu.be/iu7CjzonbZE

Bar mu drills**

**Bar muscle up Drills**

Beginner:

5-7 Beat swings

5-7 Jumping CTB*

*Focus on timing the positions of arch to hollow

Intermediate:

3-5 Glide Kip

3-5 Hip to Bar

Advanced:

3-5 Explosive Arch to Hollow + hip to bar

https://youtu.be/qXWM8cvcylk

1-3 Bar muscle ups:

Regular, weighted, jumping

Metcon

A: Metcon (Time)

For Time

10-8-6-4-2

Bar Muscle-ups

Deadlift @ 315/225lbs

40-30-20-10 Bar facing burpees
KG: 140/100

Score: Time

TC: 22mins

Scaling options

Beginner

10-8-6-4-2

Assisted pull-ups

Deadlift @heavy

20-15-10-5

Bar facing burpees

Intermediate

10-8-6-4-2

Jumping Bar mu or CTB

Deadlift @ 275/185lbs

40-30-20-10

Bar facing burpees

COMP

8-6-4-2 Burpee Bar Muscle-ups

80-60-40-20 Double unders

A2: Metcon (Time)

Team Version

Both partners working at a time. As one partner works on the couplet then other attempts to get as many bar facing burpees as possible for time and total reps. (Switch partners as needed)

P1:

20-16-12-8-4

Bar Muscle-ups

Deadlift @ 315/225lbs

P2:

Max Bar facing burpees

A2b: Metcon (AMRAP – Reps)

Number of Max BFB

Extra Accessory

Metcon (No Measure)

4 rounds

50′ Farmer Carry @Heavy

Rest 30 sec

50’/side Backward sled drag** @Heavy

Rest 30 sec
Core stability

Points of performance:

– Stay upright on the carry

– Focus on upper back tension on the drag

()

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