01/22/2016

Clinton Hill, East Williamsburg – CROSS TRAINING

QOD

How much snow will we get this weekend?

Warm-up

Overhead Mobility

2 Rounds Cindy

10KB Swings,

20dbl/practice

10 Wallballs

5 HSPUs

10 Box Jumps

Strength / Skill

Muscle-ups

WOD

Cross Training Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
For this WOD scale 3 Pull-ups and 3 Dips per Muscle-Up

Scaling options*

30 Bar Facing Burpees

15 Overhead Squats (75,55)

10 Ring Rows / Ring Dips

*Description

Bar-facing burpees

Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell.

Overhead squat

This is a standard overhead squat. A full squat snatch is permitted, but not required, to start the movement if the standard depth is achieved. The hip crease must be below the knee at the bottom. The hips and knees must fully open at the top with the barbell locked out overhead. You may not use a rack.

Muscle-up

In the muscle-up you must pass from a hang below the rings to support above them. A kipping muscle-up is ok, swings or rolls to support are not permitted. The hands must roll out while at a full hang (with or without a “false grip”). The elbows must fully lock out while supporting yourself above the rings.