Monday 190128

I. General Warm-up

Shoulder Prep-Joint Rotations:

10-20 reps each

Shoulder Shrugs (front/back)

ROM Circles (front/back)

Alt. Hi-5’s

Alt. Body Crosses

Nerve Floss

Standing bent over Y-T x10 each (hinged position, unweighted)


10-20 Hollow Rocks

10-20 Kip Swings (pull-up bar or rings)


II. Transition

Set up equipment and take warm-up reps as needed. MU athletes work on some transitions if needed.


III. Workout Of The Day

***Benchmark Series Workout-Compare to 180925***


For Time

30 Muscle-ups (ring or bar)

*25:00 Time Cap


In remaining time, row for distance


Scale 1:

For Time

60 Chest-to-Bar Pull-ups

60 Dips

*partition as needed

*25:00 Time Cap


In remaining time, row for distance


Scale 2

For Time

60 Pull-ups (add assistance as needed)

60 Push-ups

*partition as needed

*25:00 Time Cap


In remaining time, row for distance





We have done a strength based pulling Benchmark, and now it is time to retest our volume and capacity based pulling Benchmark. This is also our first May benchmark. Record the details of your workout so that you can compare later. This is intended to test some skill and definitely muscular endurance. Modify movements as needed. Muscle-ups can be bar or ring depending on an athlete’s abilities. Pull-ups and dips/push-ups can be partitioned as desired (usually best to have a plan or even number you can hit on each one). When you are finished, in your remaining time get on a rower and finish out the day with some aerobic work.


IV. Accessory, Recovery, and Community

Mash lats and triceps on barbell on rack 2:00-3:00

Crossfit Enhance