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Wednesday, April 24 CrossFit Workout of the Day

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Looking for a new mobility and recovery tool? Wondering why you see people wrapping themselves up pre-workout? PhysioRX’s Georgio Baylouny, PT, DPT, OCS, explains how, when and where to use VooDoo Floss.  Head to the post to learn more.

Warm Up
7 minutes:
5 scap pull ups
:20 top ring support hold + :10 bottom dip support
10 hollow rocks
5 inchworms w/ push up
10 kip swings

Ring muscle ups

Level 1:
4×5 strict pull ups (assisted if needed)
4×5 strict ring dips (assisted if needed)
4×3 muscle up transitions on low rings

Level 2:
4×3-5 strict false grip ring pull ups
4×3 muscle up transitions on low rings
4×5 swings on high rings

Level 3:
4×3 muscle up transition on low rings
4×3-5 kipping hips to rings pull ups
4×1-2 ring muscle ups

Level 1: 0-5 strict pull ups and 0-3 strict ring dips
Level 2: 6-10 strict pull ups and 4-8 strict ring dips
Level 3: 10+ strict pull ups and 9+ ring dips and 1+ ring muscle up

18 minute AMRAP:
50 thrusters (45/35)
35 KBS (53/35)
20 toes to bar