WARM-UP -
Crossover Symmetry
Warmup or Banded 7’s
-into-
8:00 AMRAP
50m Jog
5 Kip Swings
5 Scap Pull Ups
5 Russian Kettlebell Swings
10 RIng Rows
10 Dead bugs
WORKOUT PREP-
2 sets
100m Run (workout pace)
7 Kettlebell Swings (add
weight each set)
5 Pull Ups
BAR MUSCLE UPS: WEEK 7:
Warm-up skill work: This
is our last week before the
retest. Take a few minutes
to practice perfert form
before the intervals below.
This video (from last week)
should help - bit.ly/48MUKaT.
For the Independence tier, if
athletes are ready to attempt
bar muscle-ups, they can
practice during the duration
of the skill session, instead of
doing the following 5 rounds
of work.
-Then-
5 rounds, 90 seconds of
work/30 seconds of rest:
Freedom: 7 Burpees into
max Bar Muscle Ups in the
remainder of the time.
Independence: 6 Burpees
into max Box Bar Muscle Ups,
Kipping Chest to Bar Pull-ups,
or Kipping Pull-ups in the
remainder of the time.
Liberty: 5 Burpees or Up-
downs into max Ring Rows in
the remainder of the time.
WORKOUT - Helen
Freedom (RX’d)
“Helen”
3 Rounds
400m Run
21 Kettlebell Swings (53/35)
12 Pull Ups
(KG conv: 24/16 KB)
-Repeat and from Sept 4,
2023
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
1 Minute Dorsiflexion Matrix
1 Minute Quardruped Forearm
Stretch
1 Minute QL Stretch