10/20/15 – MU Progression Continues

RANT

One more reminder that AT Anatomy Works will be coming to the gym Wednesday evening to show their sports massage and Kinesio-taping skills.  If you are interested in setting up a time to meet with them fill out the sheet on the front desk!

Also please remember that if you pre-ordered a SouthEnd Hustles Harder shirt, they are on the front desk for you to pick up!

CrossFit Performance

STRENGTH

A. False Grip Ring Row @21×1, 2×6-8, rest :60

B. MU Transition, 2xAMRAP, :60

C. Kneeling MU Transition, 5xAMRAP, rest :60

or

D. False Grip Ring Pullup @21×1, 3xAMRAP, rest :60

E. Partner Assisted Strict Ring Muscle Up – 10 attempts

If you’re new to this progression or still have a upper body strength priority, then perform part “A-C”. If you’ve been following the progression and can support your bodyweight with the false grip, perform “D” and “E”.

METCON

EMOM x 14

Odd: 15 – 25 Wall Balls (20/14)

Even: 10-15 Pullups

Dose Response: Muscular Endurance – This is a hard one to write absolute rep schemes for, however, use the prescribed rep ranges as a guide. In order to tailor this to your own fitness level, perform as many reps as you can within the first 30-40 seconds of each minute and rest the remaining. This volume may change throughout the course of the workout and that’s OK!

CrossFit Fundamentals

A. Squat Therapy

B. Back Squat @23×2, 4×8, rest 2:00

METCON

For Reps

:30 ME Air Squats

:30 ME HR Pushups

:30 ME KB Swings (53/35)

Rest :90

x5

Strength Class

A. Press @21×2, 4×2.2, :30/2:00

aim to add at least 5# since 10/8

B. 1 1/4 Front Squat, 4×4, rest 2:00

C. Russian KB Swings, 3×7-15, rest :90

Running Skills

A. Resisted Running (forward lean)

B. Knee Flexion (hamstring activation)

C. Arms in front running (core engagement)

D. Cadence Work (shortened stride)