by Crossfit Brio
23. March 2010 05:00
Ryan grinds out the Muscle Up Progressions
WOD
AMRAP in 20 minutes of:
15 Stiff Leg Deadlift (95/65)
15 Knees to elbows
15 Overhead squats (95/65)
Intermediate
15 Stiff Leg Deadlift (65/45)
15 Hanging Knees to Chest
15 Overhead Squats (65/45)
Novice
15 Stiff Leg Deadlifts (65/45)
15 Hanging Knee Raises
15 Overheed Squat (25/15 or Hyperlite Bar or dowel)
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Endurance
All out sprint intervals. 3 rounds of:
5 seconds on, 10 seconds off,
20 seconds on, 10 seconds off,
10 seconds on, 10 seconds off,
30 seconds on, 10 seconds off,
15 seconds on, 10 seconds off,
25 seconds on, 10 seconds off
Endurance WODs are posted for our athletes who are training for an upcoming race and CrossFitting an average of 4-5 times per week. To slant the CrossFit program for an endurance event, complete 2 of these WODs per week, a minimum of 3 hours before or 3 hours after the regular CrossFit WOD.