01/15/2021

AMRAP x 12 MINUTES

3 Ring or Bar Muscle Up

6 Push Jerk RX (155/105) CFC1 (115/75) CFC2 (95/65) M (75/55)

9 Box Jumps (30/24)

MU Option 1: Jumping Ring or Bar Muscle Up

MU Option 2: 6 Ring Rows or Strict Pull-Ups

COOLDOWN

FOR RECOVERY

5:00 Foam Roll Upper Back

ADJUSTING

*Reps, Loading, Volume*…

Ring/Bar Muscle Up -- If we have any athletes today that are not proficient with RMU or BMU but would like to practice

them each round, we can have these athletes practice 1 or 2 reps and then move to another movement option to monitor

overall volume.

Push Jerk -- The weight as written for the Push Jerks is meant to be a moderate weight for S2OH movement. We can

adjust the weight to something your athletes can maintain for TNG reps for at least the first half of the workout, with the

understanding that it is going to feel significantly harder/heavier the second half of the workout.

Box Jump -- These are written to be higher than our athletes normally jump to, meaning that even if it doesn’t end up being

this high of a Box Jump, that it is at least slightly higher than what athletes are used to using.

*Movement Adjustments*...

Ring/Bar Muscle Up -- We’ve outlined two options for the MU- either Jumping Ring or Bar, or Strict Pull-Ups/Ring Rows. If

we have any athletes that cannot hang today, we can utilize a DB Bent Over Row in its place.

Push Jerk -- For any athletes that cannot press overhead today, we can sub a DB Floor Press or DB Bench Press.

Box Jump -- If any of your athletes cannot Jump today, we can sub either Up-Downs or Cal Bike today.

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