Essentials
| Strength/Skill: |
| Warm up:
3 Sets:
3 Sets:
Strength: Skill: |
| WOD: |
For Time:
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| Additional: |
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Performance
| Strength/Skill: |
| Warm up:
3 Sets:
3 Sets:
Strength: Skill: |
| WOD: |
For Time:
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| Additional: |
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Competition
| Strength/Skill: |
| Warm up:
3 Sets:
3 Sets:
Strength: Skill: |
| WOD |
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A) Bar muscle up (15-20 minutes)
Beginner/ novice
1) 10x jump to hollow->glide-> arch
2) 3×10 barbell/ roller pull drill
3)10x jump to hollow-> glide-> arch -> pull knees toward bar
4) Accumulate 2 minutes wall backbend
5) 3×5 bar tuck pull to invert slow lower
Advanced
1) 10x jump to hollow-> glide-> arch -> pull down
2) 3×10 barbell/ roller pull drill
3) Accumulate 2 minutes wall backbend
4) 3×5 ttb with band block – fast feet
5) 5×2 BMU with wrist band or credit card between feet
Elite:
1) 10x jump to hollow-> glide-> arch -> pull down
2) Accumulate 2 minutes wall backbend
3) 5x bar pull-over shoot to deep arch -> BMU
4) 3×5 ttb with band block – fast feet
5) 4×4 BMU with wrist band or credit card between feet – first 2 striving for completely straight arms and second two striving for pull down with 90 degree bend
B) Rings (5-10 minutes)
Beginner/ novice:
– 2x (Tuck hang 3 seconds -> tuck pull to invert [pause] -> lower slowly to tuck hang [pause] -> jumping muscle up -> ring support 3 seconds -> bottom of dip hold 3 seconds -> lower slowly to tuck hang)
– Repeat complex 3x resting in between as needed
Advanced:
– Kipping muscle up -> ring support 5 seconds -> roll to invert hang -> lower slowly to L hang -> pull back to deep invert pike -> cast out to back swing -> swinging muscle up -> Tuck support 5 seconds -> lower to tuck hang -> hold tuck hang 5 seconds
– Repeat complex 3x resting in between as needed
Elite:
– Strict muscle up -> ring support 5 seconds -> front roll -> roll to invert hang -> skin the cat -> pull back to deep invert pike -> kip-> L support 5 seconds -> Drop to back swing -> front uprise (swinging muscle up)
– Repeat complex 3x resting in between as needed
C) Floor (5-10 minutes)
Beginner/ novice:
– 2 box HSPU -> 10 HS box weight transfers -> 2 box HSPU -> 10 HS box weight transfers -> step away from box -> lunge to handstand attempt to hold as long as possible x3 ->10x straddle press to handstand jumps
– repeat complex x 3
Advanced:
– Complex: 2 HSPU perpendicular to wall -> HS walk 5 feet -> 2 HSPU perpendicular to wall -> free HSPU -> walk 5 feet -> Free HS hold 10 seconds -> step away from wall -> pirouette 180 -> straddle press to handstand x2
– repeat complex x 3
Elite:
– Complex: 2 Free HSPU -> HS walk 5 feet -> pirouette 360 -> 2 free HSPU -> walk 5 feet -> Free HS hold 10 seconds -> parallette press to handstand x 2
– repeat complex x 3
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