General Warm Up (6-12)
1:00 Shuttle run
1:00 5 Ground to overhead no weight + 10 Spiderman
1:00 10 Walk lunge + overhead reach + 10 Plank shoulder tap
2 rounds
Specific Warm Up (12-30)
5 scap pull up
2×5 kip swing (build height on second set)
2×3 hip to bar style kip
1×3-5 strict or banded pull up
3×1 single rep bar muscle up, focus on snap over bar and good approach
2×3 bar muscle up or scaled version selected
5 empty barbell deadlift
5 power clean
5 push press
5 push jerk
5 power clean and push jerks
5 Snatch pull
5 muscle snatch
5 power snatch
*Build the bar and execute 3 power clean and power jerks + 3 power snatch until you reach the workout weight for the day.
RXConditioning (30-45):
“The Bar Standard”
30 Power Clean and Jerks
30 Bar Muscle Ups
30 Power Snatch
For time.
135/95lb.
Intermediate: 95/65lb., 15 bar muscle ups
Baseline: 35/15lb., 15-20 banded or jumping bar muscle up
Goal Time: Sub 12:00
Time Cap: 15:00
(45-50):
2×15 bent over DB lateral raise
+
:30 lat stretch each arm
+
:30 table stretch
(0-5)
Similar to a CrossFit Games benchmark known as “The Standard”, today we execute it with bar muscle ups. The idea is to select a barbell load that you could cycle for consecutive reps for both the power snatch and the power clean and jerk, but you don’t have to in order to meet today’s stimulus–in fact that may be a disaster. A good score can be a result from disciplined barbell singles and steady small sets on the bar muscle ups. The scaling for bar muscle ups should be a rep range or a version that allows you to finish 30 in under 4:00 approximately.