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WOD051817: Heating Things Up!


CrossFit Novem:  Bar Muscle Ups D1 2 Rounds Beginners (Banded Pullups) 1) 10 Strict Pullups (Do not reach for bar with chin) 2) 10 Snap to Hollow/ Snap to Arch on Ground Intermediate (Has at least one Kipping Chin Pullup) 1)10 Chest to Bar Pullups (Do Not Reach for bar with Chest) or 10 Kipping

CrossFit Novem:

 Bar Muscle Ups

D1 2 Rounds

Beginners

(Banded Pullups)

1) 10 Strict Pullups (Do not reach for bar with chin)

2) 10 Snap to Hollow/ Snap to Arch on Ground

Intermediate (Has at least one Kipping Chin Pullup)

1)10 Chest to Bar Pullups (Do Not Reach for bar with Chest) or 10 Kipping Pullups do not reach with Chin

2) 10 Kips Pull to Hip

 

Advanced (Has Bar Muscle Ups)

1) 10 Kips Pull to Hip

2) 5 Top to Bottom Drill (Stringing multiple Bar Muscle Ups together)

15 MINUTES TOTAL INCLUDING EXPLANATION

Conditioning:

For Time

1 Mile Run (2x800m Route)

Then 6 Minute EMOM

6 Burpees + 6 C2B Pullups

Finish 1k Row / 2500m AD

20 Minute Cap

RX+

For Time

1 Mile Run (2x800m Route)

Then 6 Minute EMOM

6 Burpees + 3 Bar MUs

Finish 1k Row / 2500m AD 20 Minute Cap

Novem BootCamp:

WOD 1:

4 RFT

10 Cal Row

10 Renegade Rows

30sec wall sit into 30sec plank

10 Jumping Lunges

WOD 2:

(A) 3 Min EMOM

Buy In: 50 ft Broad Jumps

Rest of Min: SSD Knee Tucks

-90 sec rest-

(B) 3 Min EMOM

Buy In: 3 Walkout + Push Up

Rest of Min: V-Ups

-90 sec rest-

(C) 3 Min EMOM

Buy In: 3 Pivot Squats (*exercise 6 in video)

Rest of Min: Boat Pose Crunches

 

Scores are totals of:

A = Knee Tucks, B = V-Ups, C = Crunches

Novem Barbell Club:

Continue Barbell Programming!

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