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