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Strength
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Overhead Squat
8 – 8 – 8
Last week of the overhead squat. Try to finish heavier than last time!
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WOD
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Complete as many rounds as possible in 12:00 of:
10 Handstand Push-ups (see scaling progressions here!)
20 Box Jumps, 24″/20″
30 Squats
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Lisa from the hang position!
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Have You Signed Up For The Muscle-Up Clinic?
Sign-ups for the muscle-up clinic on Saturday July 1st from 10:30 to 12:30 with Pat Burke will open up to the other gyms in the area this week. This is a cool opportunity for you guys that we’re excited to bring to you. Having the ability to be focussed on and coached through one specific movement, especially a technical gymnastics movement like the muscle-up, is something that we’re not able to do in the time of a normal weekly workout session. These sessions are great for those who are getting close to that first muscle-up, for those who are inconsistent with the movement, or those who simply wish to get better.
The registration link can be found here. Below are the additional details. We hope to see you there!
Description: This 2-hour clinic will cover the most sought after gymnastics movement in all of CrossFit – the MUSCLE UP! Six-time CrossFit Games athlete, Pat Burke will cover proper shoulder mobility and pulling preparation, as well as instruction on the false grip, pull, dip, and transition drills that are most effective for getting your first muscle up. Most importantly, we will be stressing the importance of doing the strict muscle up before advancing to the kipping method, and, we will be giving attendees the tools for doing so.
Cost: $25
Registration: CrossFit Evolve Muscle-Up Clinic Registration
In this clinic we are covering the strict muscle up. It is encouraged that students have 1-2 strict pull-ups, or are very close.
Students will be given our 4-Week Muscle up Training Program.
