CrossFit MUC – CrossFit Fitness
Metcon (Time)
Warm-up
2-4 mins of jogging, biking, or rowing, followed by…
3 rounds, not for time of:
1 min of foam roller of lats and low back
30 secs of banded side steps
8 shoulder pass throughs, pvc pipe
7 hip & back extensions https://youtu.be/RDNIPcmP5vs
6 steps walking lunge (with bar overhead in press width grip if possible)
5 front squats, empty bar (3 secs up, 3 secs down)
*If no GHD, then perform hip extensions with a band https://youtu.be/D_6LSTW1sK8 or do good mornings. https://youtu.be/YA-h3n9L4YU
*After the warm-up start slowly increasing loading until you are ready for the working weight.
*Ensure you are fully warmed-up before beginning the workout.
*If any movements are unfamiliar to you simply do a YouTube search.
WOD
Option1: Shoulder Press 5-5-5-5-5 https://www.youtube.com/watch?v=5yWaNOvgFCM
Use the heaviest weight you can for each set.
Rest as needed between sets.
Scaling:
All athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.
Option 2: Front Squat 1-1-1-1-1-1-1 https://www.youtube.com/watch?v=uYumuL_G_V0
Use the heaviest weight you can for each set. Rest as needed between sets. Super Fitness Robot load: 85% or higher of 1RM More Likely load:70% or higher of 1RM
Scaling: Back Squat 1-1-1-1-1-1-1 https://www.youtube.com/watch?v=QmZAiBqPvZw
Use the heaviest weight you can for each set. Rest as needed between sets.
No Equipment: For time:
Walking Lunge, 200 m https://www.youtube.com/watch?v=DlhojghkaQ0&t=2s
Mobility or Cool Down 5-10 mins
