CrossFit Cambridge – CrossFit
Front Squat (4 Sets of 8)
All at the same weight, around 75%ish.
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)
Power Clean (135/95)
Handstand Push Up
Cleans should be light to medium.
Pick an appropriate scale for your HSPU. If you’re doing pike pushups remember to push your nose towards the box as you press up!