Friday

Cajun CrossFit – Cajun60

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Skill

Pull-up/Muscle up/Rope Climb Practice

Take about 15 minutes to practice a gymnastics pulling movement of your choice. A few things to focus on:

-Pull-ups: Dial in your kip swing. 3 sets of 10 or so. Feet are forward when head is back. Arch position to hollow position. You can work on your butterfly pull-ups also.

-Muscle ups: Ring MU – do a few sets of 3-5 of ring pull-ups, chest to rings, and hips to rings. Once you can achieve hips to rings work on that fast transition/turnover on top of the rings. For Bar MU – work on holding hollow position and swing from the bar, then your transition from hollow to arch position.

-Rope Climbs: You can practice two different types of techniques. Wrap rope around one leg and climb (slower but easier to learn), or the J-hook (faster but a little more practice required). A good way to practice the J-hook is to sit on a box and work on foot position only.

Metcon

Metcon (Time)

“Cheat Code”

3 rounds for time:

400m Run

2 Rope Climbs (15′ Ascent)

12 Burpees

24 Hang Alt. DB Snatches (50/35)