chest to bar, crossfit, emom, gymnastics, ring muscle-ups, rope climbs, toes to bar, training, wod, workouts -

Friday 4.3.20

Warm-up Prep (10-15 Minutes)

2 Rounds

1 Minute Back Foam Roll

1 Minute T-spine Opener

1 Minute Forearm Barbell Smash

10 Push-up negatives 

1 Minute Ab Stretch to downward Dog

4 Samson Stretches


Skill - Strict Practice

Not for Time - 3 Rounds

:30 Box L Sit

5 Strict Pull-ups

:30 Ring L Sit

5 Strict Toes to Bar

:30 Bar L Sit

5 Strict HSPU


WOD (Workout of the Day) 

"Fast Times"  

EMOM3 x5 Rounds

5 Ring Muscle ups

4 Chest to Bar

3 Toes to Bar

2 Rope Climbs

Rest 2 Minutes

Incorporated Energy Systems in WOD:  Glycolytic


  • Our goal for this workout is to target 1:30-2 minutes
  • This workout is all bodyweight and it's quick, you have rest after each round, go all out and test your limits in each round, you have more in the tank than you think.  This will test your explosive power and anaerobic endurance.
  • Score is time to completion for each round

*Scale accordingly if any exercise cannot be performed RX

Scaled Options - Muscle up practice from floor with false grip or banded, jumping pull-ups or banded, high knees, rope climb from floor to standing postion