Workout of the Day 24th May

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

1:00 Passive Hang

10×1 Jump to Hollow

Day 24

5×1 Jump to Bar Muscle Up Kip

3×1 Bar Muscle Up

3×1 Bar Muscle Up Kip from Top
The bar muscle up requires a much bigger arch (load) before snapping into hollow (explode) to generate enough momentum to get over the bar. Learn to control this and be patient enough to get a full kip instead of pulling early.

Warm-up (No Measure)

1:00 Passive Hang

10×1 Jump to Hollow

Day 24

5×1 Jump to Bar Muscle Up Kip

3×1 Bar Muscle Up

3×1 Bar Muscle Up Kip from Top
The bar muscle up requires a much bigger arch (load) before snapping into hollow (explode) to generate enough momentum to get over the bar. Learn to control this and be patient enough to get a full kip instead of pulling early.

Warm-up (No Measure)

1:00 Passive Hang

10×1 Jump to Hollow

Day 24

5×1 Jump to Bar Muscle Up Kip

3×1 Bar Muscle Up

3×1 Bar Muscle Up Kip from Top
The bar muscle up requires a much bigger arch (load) before snapping into hollow (explode) to generate enough momentum to get over the bar. Learn to control this and be patient enough to get a full kip instead of pulling early.

Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#