4:1 AMRAPs

Jun 23rd, 2018

Category: CrossFit

4:1 AMRAPs

Alex

Muscle-Up Skill Session!
Join us at 11AM in Southie Orange for a special skills class. We will cover muscle-ups, proper ways to warm-up, multiple progressions for beginners as well as drills for any athlete to improve upon kipping and strict Muscle-ups. No registration required!

Warm-up
In 90 seconds Complete
100M Run
Then Hang (dead or chin over bar) on Pull Up Structure
:30 Rest
In 90 seconds Complete
100M Run
Then AMRAP Diamond Push Up
:30 Rest
In 90 seconds Complete
100M Run
Then AMRAP Moon To Sky

WOD
2 Rounds
In 4 Minutes Complete
400m
15 Pull-ups
Then AMRAP
Calories on the Bike

Rest 1 Minute

In 4 Minutes Complete
400m
20 Push-ups
Then AMRAP
Double Unders

Rest 1 Minute

In 4 Minutes Complete
400m
30 Air Squats
Then AMRAP
Calories on the Erg (ski or row)

Rest 1 Minutes

Level 2- 300m
Level 1- 200m, 10-15-20
ADV – C2B; vest option – make sure it is super tight for double unders

Extra Work
Work up to a heavy single for the complex
Squat Clean, Hang Squat Clean, Right Leg Lunge,Left Leg Lunge, STOH

DISCUSSION 2 Comments

  1. Kurt 06/23/2018 at 6:15 pm

    40, 260, 52 Rx

  2. Brian Campbell 06/23/2018 at 12:53 pm

    53,233,36 Adv w/vest