Skill – Muscle Up’s

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WEEKEND NEWS

Saturday

9:30am – SuperStrong Saturday at CF Cedar Park

This is OPEN to anyone who is visiting our community!

Sunday

10:30am – Skillz & Sprintz Gymnastics Series at CF Cedar Park

This is a member’s only class

Monday

7:00pm – Maximize Your Performance

Mobility Series #3 With Michael Tillman

at Tillman Physical Therapy off Lakeline

Dynamic movement prep

Group warm up

Practice muscle up skills.
5-7 minutes
Turnovers
Swings
Bottom dip holds.

Max muscle ups in 2 minutes
Or
max c2b pull ups in 2 minutes

Rest

WOD
1000 meter row
125 double unders
100 hand release push ups
75 air squats
1000 meter row

MADMOBI
Knee on the wall
Roll quads
Hamstring up n over
Pigeon
Bully

 

 

Strength Cycle

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Dynamic movement prep
Group warm up

Strength
Back squats
5-5-5-5-3
65%-70%-75%-80%-85%
1 set to failure at tempo
42×1  failure should be between 8-12 reps if you get to 12 stop.  Next week add weight.
Start between 50-60% of max back squat

Wod
Amrap 12 minutes
5 deadlifts 135/95
10 power snatch 135/95
15 wall balls 20/14
MADMOBI
Lat stretch
Shoulder bully
Trigger point pecs
Hamstring up n over

 

AMRAP & Sprints

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Dynamic movement prep
Group warm up
30 Turkish get ups
Skill

kb snatch
Wod
6 minute amrap of
10 burpees
20 KB swings 1.5/1.0

Sprints!!
Warm up for sprints
Run 200 meters X 8  score times
Rest as needed between sets

MADMOBI
Lat stretch band
Shoulder bully
Press ups
Roll quads.

SuperStrong & Skillz

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WEEKEND INFO

Saturday

9:30am – Free Community Workout at CFCP

Sunday

10:30am – Skillz & Sprintz at CFCP

 

Dynamic movement prep
Group warm up
Barbell rollouts

 

SKILL
Muscle up
5-7 minutes

Snatch complex
5 sets. By feel

1 Snatch lift off
1 Snatch pull
1 Snatch

Wod
21-15-9
Deadlifts 225/155
Barbell facing burpees
Toe 2 bar

MAD Mobi
Shoulder bully
Press up
Knee to chest
Hamstring up n over

 

SuperStrong Saturdays at CFCP

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Weekend Information

Saturday

9:30am – SuperStrong Saturday at CF Cedar Park

This is our FREE Community Workout

Sunday

10:30am – Skillz & Sprintz with Cassie Edmiaston

4-week Gymnastics Progression Program

Dynamic warm up

Group warm up

40 Strict pull ups

12-9-6
Strict press
Squat snatch  135/95

Rest

Tabata row
8 rounds of 20 seconds work
10 seconds rest.

Score meters.

Mad mobj
Roll calves
Pigeon
Hamstring up n over
Shoulder bully
Press ups

Gymnastics Progression – Skillz Class

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Weekend Information

Saturday

9:30am – SuperStrong Saturday at CF Cedar Park

This is our FREE Community Workout

Sunday

10:30am – Skillz & Sprintz with Cassie Edmiaston

4-week Gymnastics Progression Program

 

Dynamic movement prep
Group warm up
Plank pose and side plank
5 min accumulation
Agility Ladder drills
6 minute amrap
10 pull ups
30 double unders
Rest 2 min
6 minute amrap
15 Thrusters 95/65
10 box jumps 24/20
Rest 2 minutes
6 minute amrap
15 abmat sit ups
15 hand release Push ups
Mad mobi
Bully
Press ups
Knee on the wall
Roll calves
Lat stretch band

Tempo Back Squats

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Dynamic movement prep
Group warm up

50 heavy Russians

Skill
Pistol progressions.

Back squats
5-5-5-5-5
70%-75% 80%-80%-85%

1 set to failure at tempo
42×1  failure should be between 8-12 reps if you get to 12 stop.  Next week add weight.
Start between 50-60% of max back squat
Wod
Run 200
15 burpees to a plate
Run 400
20 burpees to a plate
Run 800
30 burpees to a plate
Mad mobi
Roll calves.
Pigeon
Hamstring up n over
Lat stretch band
Press ups
Knee on the wall

 

New Saturday Class THIS WEEK

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WEEKEND INFO

9:30am – Saturday at CrossFit Cedar Park

SuperStrong Saturday!!

Sunday

10:30am- Skillz & Sprintz – CFCP

Dynamic movement prep

Group warm up

30 Turkish get ups

Agility Ladder drills.

5 minutes.

Wod

5 more rounds for time of
20 Curtis p’s. (clean, lunge, lunge, shoulder to oh, back to floor) #65/45
200 meter run

MAD Mobi
Pigeon
Hamstring up n over
Knee on the wall
Bully
Press ups

 

 

 

Strength – Deadlift

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Open Gym is Moving!

Saturday’s at 9:30am, we are starting a new Saturday program at CFCP!

Starting THIS Saturday!

SuperStrong Saturday’s for 6 weeks!

This program is a $500 value that you will get for free!

Dynamic movement prep

Group warm up

Muscle up practice
Swings
Turnovers

Deadlift
3-3-3-3. By feel

Wod
Amrap in 8 minutes
18 box jumps 24/20
18 thrusters  75/55

MAD Mobi
Roll calves
Shoulder bully
Pigeon
Press ups
Hamstrings.

 

Weekend News

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WEEKEND NEWS

Saturday

9:30am – Free Community Workout

Dynamic warm up

Group warm up

Warm up
3 rounds
1 minute plank pose
20 ghsu
20 ghbe

Deadlifts
2-2-2
1-1-1
By feel

Wod
4 rounds for time
10 steps front rack lunges (105/75)
10 squat cleans
10 barbell facing burpees

Mad mobi
Press ups
Keg stretch
50 frog legs
Pigeon
Shoulder bully w kb