Instinct Fitness – CrossFit Thorndon – CrossFit
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#