170227

CrossFit Roseville CrossFit Friday Night Lights 17.1

Pre-Wod
Dynamic Group Warm-Up
Squat Routine 2.0
4 x 20 sec. “Dead Bug”


2 Rounds (12 min cap):
200 M Run
7 Strict C2B
7 Dips
7 Good Morning 45/45
7 Front Squat
7 Push Press
7 Narrow Grip OHS
14 GHD Sit-Up, or Hollow Rock


Overhead Archetype: Single Lacrosse Ball Scaps
30 PVC Passthrough

Workout of the Day for Monday, February 27th, 2017:
Skill: Muscle-Up Transition Drills

2 Rounds (15 min cap):
45 Cal. Row
30 OHS 115/85
15 Muscle-Up*

*Muscle-Up Progressions
Do you need to Get Stronger?
• 3 Rounds: 10 Strict Banded C2B & 10 Strict Ring Dips (No Bands, use your foot for assist)

Do you need to work on Strength/Transition?
• 15 Banded Ring Muscle-Up Pull-Downs
• Or, Banded Strict Muscle-Ups

Do you need to work on the Dynamic Transition?
• 2 Rounds: 10 C2B + 10 Dips + 10 Swing Muscle-Up (with a band)

“After Party”
25 Strict Weighted Sternum-2-Rings & 25 Weighted Dips*
*10/5# Heavier than last week

Sweat Sessions Workout for Monday, February 27th, 2017:
10-9-8-7-6-5-4-3-2-1 (20 min cap):
Calorie Row
WallBall
Box Jump
KB Swing
DB Push Press
Strict Pull-Up