CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

10-cal. Bike OR 40 Mountain Climbers

10 Sumo Inchworms

10 Bent-over DB Rows (each arm)

10 Single-arm DB Russian KB Swings (each arm)

10 Jumping Pull-ups OR Jumping Jacks

5 x 1 Burpee + 2 Push-ups at bottom of Burpee

10 Lying Overhead DB Reaches

Workout Prep

Warm-up (No Measure)

Clean + Jerk Review/Prep + Muscle-up Prep

With a PVC or empty Barbell, review the C+J as needed:

Dip Drive—Shrug—High Pull—Hang Power Clean—Power Clean

Press—Push Press—Push Jerk—Split Jerk

Clean + Jerk

6 reps

5 reps

4 reps

3 reps

2 reps

In between each set, work on a piece of the Muscle-up as:

10 False-grip Ring Rows

10 Ring Dips/Negative Dips

30-sec. Dip Support Hold

10 MU Transitions

3-4 Muscle-ups or attempts, or use workout modification here

DB Version

10 Alt. Standing High Pulls

10 DB Push-ups

30-sec. DB Plank Hold

5 DB Burpee to Jump

5 DB Burpee + DB Standing High Pull

RX: Lyla (Time)

10-9-8-7-6-5-4-3-2-1 Reps For Time:

Muscle-ups

Bodyweight clean and jerks
To learn more about Lyla click here

FIT: Lyla (Time)

10-9-8-7-6-5-4-3-2-1

Jumping Muscle-ups

Clean + Jerks
Partially Loaded

10-9-8-7-6-5-4-3-2-1

DB Burpees + Alt. Standing DB High Pulls

DB Clean + Jerks

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