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CrossFit Live Loud – CrossFit

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General Warm Up

Warm-up (No Measure)

5 times through

Forward/reverse/forward drills

Athletes will sprint 10m forward and then reverse for 10m, finishing by sprinting forward for 20m. Split class up and make it fun and competitive if numbers allow.

Movement Break Down

Pull ups

squat cleans

Warm-up (No Measure)

Specific warm up

2 times through

30 sec active hang from rig

6 scap pull ups

6 kip swings

4 empty bar squat cleans

Metcon (Time)


4 Bar muscle ups

6 squat cleans

Rx+ 265/175

Rx 175/120

Scaled 95/65

BC med ball cleans

Progressions for muscle ups will be

C2B/Banded strict pull ups/Ring rows

If you cannot consistently string 3-5 reps of a movement you should be looking at next progression down.