CrossFit MUC – CrossFit Fitness
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.
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.
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