Warming-up for Workout 24.3

In Blog by SabineWeijers

DYNAMIC WARM-UP | 5:00

1 set:
:30 jumping jacks
10 air squats
10 shoulder presses (empty barbell)

1 set:
:30 up-downs
10 bent-over rows (empty barbell)
10 front squats

1 set:
:30 burpees
5 barbell complexes
– 1 complex = 1 power clean + 2 thrusters.

BAR MUSCLE-UP | 5:00

PROGRESSION FOCUS
6 kip swings Palms high on the bar, push and pull with the shoulders.
3 kip swings + 3 kips Small push and pull, then a bigger push and pull.
3 kipping pull-ups Press down hard on the bar, then pull.
3 chest-to-bar pull-ups Big push-away at the top of the rep to reset the swing.
1:00 bar muscle-up practice Lift the legs quickly, then pull back against the bar and thrust the hips toward the bar.

LOADING UP AND MINI-ROUNDS | 5:00

1 set:
5 thrusters
3-5 chest-to-bar pull-ups

1 set:
5 thrusters
1-3 bar muscle-ups

TIPS & TRICKS

  • Total workout has 85 thrusters.
  • First part is Fran, and then a little bit more.
  • Slow is smooth smooth is fast (it should be on a t-shirt by now)
  • In order to finish, aim to complete the first 5 rounds in 7 minutes or less.
  • Keep a 1:00-1:30 round round pace.
  • Break your reps in 5/5
  • In the second part, break thrusters 4/3
  • Don’t die.