CrossFit Juke Joint – CrossFit
A: Muscle Up Progression V1.0 (AMRAP – Reps)
Muscle Up Progression
– Bar/Ring MU attempts
– MUT 3×3
– Ring Row/Ring Dips- 3-3-1-1-1
– Toe to Ring 3×3
– Ring Cast swing x 3
– Ring Picaboo swing x 3
– Low Bar Hollow Swing x 3
– Low Bar Tab Swing x 3
– High Bar Air chair x 3
(15min)
B: Test 3 (AMRAP – Reps)
Tabata squat
Max reps of muscle-ups in 4 minutes
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. The Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10-second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.
Beginner Option:
Tabata squat
Max sets of 3 assisted pull-ups + 3 push-ups in 4 minutes
http://journal.crossfit.com/2003/04/how-fit-are-you-by-greg-glassm.tpl
(8min)
C: Metcon (No Measure)
NFT
3 rounds of
3 TTR
3 Casting Swing
3 Low ring MUT with the feet on the box
3 Ring dip
10 GHD Sit up
(18min)
CrossFit Juke Joint 