7-Minute AMRAP4 Bar Muscle-Ups12 Box Jump-OversRest 4:00
7-Minute AMRAP12 Chin-Over-the-Bar Pull-ups8/6 Calorie Bike
WODprep Strategy Top Tips
Warm-up (5-7 minutes): Today is all about our gymnastics. We’ll want to prime our shoulders and upper back with some shoulder rolls, scapular pull-ups, and some banded lat pull-downs. Once we’re warm, incorporate some drills to prime for the work we have today.
Stimulus: Building Gymnastics density.
Strategy: Today is a great day to focus on building quality gymnastics. If you are new to the bar muscle ups or pull-ups, make them the day’s focus. If you feel proficient in either or both of these two movements, aim for unbroken sets, and find a pace that will allow you to push the pace on each round.
- Bar Muscle Ups: These are going to get grippy, so make sure you pick sets that you can maintain. Keep a tight kip as you raise to get your hips to the bar, and turnover to your catch position. Use press up to finish your rep.
- Chin-over-the-Bar Pull-Up: How you approach the pull-ups should be consistent with your progress with the movement. If you are still building the strength, we recommend a strict pull-up, or banded pull-up / box assist. If you have kipping pull-ups, then build a range that will allow you to get good movement there! If you are learning the butterfly, today could be a good day to get some practice under some fatigue.
Bar Muscle Ups: How to Fix your Chicken Wing (Random Stranger!)
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