CrossFit Cambridge – CrossFit
Front Squat (Heavy Set of 4 + 2 Down Sets at ~90%)
Muscle-ups (See Below)
OK, there will be a lot of people at a lot of different stages in muscle up progression. So if you’re uncertain where you are, speak with a coach and they will be glad to give you some advice on where to start.
A) 5 Sets of 3-5 Muscle Ups
B) 5 Sets of 1-2 Single Muscle Ups
C) 5 Sets of 1-3 Jumping Muscle Ups (Ensure you are jumping to the BOTTOM of the dip, NOT the top of the movement)
D) 5 Sets of 3-5 Banded Transitions + Dip
E) 5 Sets of 5 Muscle Up Rows (These should be hard for everyone, if they’re easy you’re doing them wrong. Same as the jumping muscle up … ensure you’re pulling to the absolute bottom of the dip)
Toes to Bar
20 Double Unders and 20 Air Squats in Between Each T2B Set and at the End
*If you’re unable to complete DU, you can either attempt for 30 seconds, or switch to 40 singles.
**Like usual, KIP those toes to bar. Even if that means you’re not actually touching your toes to bar.