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Rest Day!
Utilize the rest day to work on skills and drills, ensure you do a good warm up before commencing.
Work one of your weaknesses ie:- Snatch, HSPU, Muscle ups, if it is a chink in your Armour work on it.
The “official” CrossFit Warm-up is in the April 2003 CrossFit Journal.
Today work:
3 rounds of 10-15 reps of
1st :-Squat 2nd:-Front Squat 3rd:- OHS
Sit-up – Abmat
Pull-up
Hip Back extension
Ring Dip
Bridge – prone hold 1 minute
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Foam Roller
Trigger Point
Handstand 3 x 1 minute on 1 off.
Technique:
Muscle up transition – (Strict Muscle up)
Note: that for a workout that’s dip or pull up-centric, you might want to do something else in the warmup.
Also certain exercises may need to scaled or progressions put in place, for example, if you cannot do dips work the push up, if you cannot do pull ups work and eccentric phase pull up of no more than 6 repetitions.
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