Rope and Bar MU Work – CrossFit Bensalem
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Rope and Bar MU Work

24
Mar

Rope and Bar MU Work

CrossFit Bensalem – CFB Barbell Club

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Warm-up (No Measure)

ROMWOD

20 mins

Rope Drills

Every 30 seconds, for 2 minutes (4 sets) of:

Rope Hang Hold x 10-15 seconds

Followed by. . .

Option 1 –

Every 30 seconds, for 2 minutes (4 sets) of:

Rope Pull-Ups (with feet on floor) x 6-8 reps

OR

Option 2 –

Every 30 seconds, for 2 minutes (2 sets) of:

Interval 1 – Rope Pinch to Stand x 4-6 reps (right hand on top)

Interval 2 – Rope Pinch to Stand x 4-6 reps (left hand on top)

Followed by. . .

Every 45 seconds, for 3 minutes (4 sets) of:

Rope Climb x 20 seconds max effort
*Climb and descent should be 20 seconds together to allow 25 seconds rest time between reps.

Bar Muscle Up Drills

Every 10 seconds, for 60 seconds (6 sets) of:

Target Reach Swing x 1 rep

Into. . .

For 60 seconds, perform one set of:

Kipping Back Slide x max reps/distance

Into. . .

Option 1 –

Every 30 seconds, for 4 minutes (4 sets) of:

Interval 1 – Kipping Knees-To-Chest x 6-10 reps

Interval 2 – Supine Overhead Plate Lift (15#/25#) x 6-10 reps

OR

Option 2 –

Every minute, on the minute, for 4 minutes (4 sets) of:

Kipping Front Lever x 8-10 reps

Into. . .

Every minute, on the minute, for 6 minutes (3 sets) of:

Interval 1 – Jump to Full Support on Bar x 10-12 reps

Interval 2 – Arch Under Bar Jump to Full Support x 8-10 reps

Into. . .

For 60 seconds, perform one set of:

Bouncing Knees-To-Chest x max reps
*Rest as needed.

Metcon (AMRAP – Rounds and Reps)

“The Four Sevens”

12 min AMRAP

7 Power Clean

7 Box Jump over

7 Strict ring Dip

7 T2B
*RX (135/95)

*RX + (135/95) and a 10lb weighted vest

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