3/4/20 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard


2 Rounds:

100m Run

10 Up Downs

10 Scap Pull Ups

2 Rounds:

10 Ring or Bench Dips

10 DB Tempo Strict Press (31X1)

10 Scap Push Ups

Muscle-ups (10 minutes of practice/progressions!)


10 Min EMOM

-MIN 1: :15 Elevated Ring Rows: feet on the box at shoulder level

POPs: Touch thumbs to chest or shoulders each rep. Keep body hollow. No “kipping” of the hips to help.

-MIN 2: :20 Low Ring Leg Assist Muscle-up Drill

POPs: Keep your feet directly underneath you and use your legs as little as possible. Focus on the idea of pulling the rings to the chest and then tucking the thumbs under the armpits. The point here is coordination practice, not fatigue.

Intermediate-Advanced (2-3 MUs):

10 Min EMOM

-MIN 1: :15 False grip top of pull-up, hold rings with hollow position

POPs: Grab the rings in your palms then rolling your wrist over the ring so that the area where your wrist meets the pad below your pinkie finger is holding your weight. JUMP INTO THE HOLD POSITION (don’t do a pull-up every time). Try to keep thumbs to shoulders during entire hold.

-MIN 2: :20 Jumping Muscle-up

POPs: Focus on lowering and slowly controlling the eccentric. Make it burn a little. This is a coordination and strength-building drill.

Metcon (AMRAP – Reps)


MIN 1 & 2 – 400m Run

MIN 3 & 4 – 15 Burpees Then Max Muscle-Ups
*Advanced Athletes w/out muscle ups, sub Burpee Pull Ups.



MIN 1 & 2 – 200m Run

MIN 3 & 4 – 5 Up-Downs + 5 Pull Ups or Ring Rows + 5 Bench Dips