WOD 3.10.20

Warrior’s Path CrossFit – CrossFit

Jump Rope Footwork Drills

Jump Rope Footwork Drills

3 Rounds EOMOM

20 side straddle

(feet together then jump to feet under shoulders)

20 forward straddle

(feet together, right foot forward, feet together, left foot forward)

20 skiier (feet together, jump side to side)

20 single foot jumps

(2 reps per foot)

6 Steps To Prep For Bar Muscle Ups

1. The hollow body position: Jump up onto the bar, and establish a solid hollow body position while hanging.

2. The extended (arch) position: Your back should be slightly arched, with your feet behind you and together, staying tight throughout your core and quads.

3. Scoop legs & lever back: From the arch position, move to scooping your legs through (back under the bar) and then levering yourself back.

4. The hip pop:  As your knees and legs are lifting into the air with the elevation, think about aggressively popping your hips.​​

5. Slide hands around the bar: Relax your grip, let both of your hands slide around the bar at the same time.

6. Fast sit-up & lock out arms: Engage your core, and allow that torso to really pivot over the top of the pull-up bar, then locking out your arms at the top.

Metcon (5 Rounds for weight)

Perform 5 Rounds at

0:00, 4:00, 8:00, 12:00, 16:00

50 Double Unders

5 Bar Muscle Ups

5 Power Snatches
Options for scaling BMU;

A) explosive knee raise with high pull up

pulling body behind the bar

B) chest to bar pull ups

C) jumping chest to bar pull ups

Categories: WOD

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