Upper Body Pull/Muscle Up Cycle – Week 4

FITLAB – CrossFit 3000 – Gymnastics

ACTIVATION

Inverted Foam-roller TGU

3/3

2 Rounds:

12 Banded Close Grip Row

12 Banded Tricep Pull-Down

45 sec Dead Hang (pinkie knuckle over bar)

DRILLS & SKILLZ

Movement/Biomechanics break down through tiers:

– Pull-up (chin over bar)

– Chest to Bar (w. neutral spine)

– Hips to Bar (no arm pull)

MIDLINE

3 Rounds for Reps:

Min 1: Plank w. feet on Medball

Min 2: V-sits

Min 3: Hollow to Arch

Min 4: Plated Sit-Ups

Min 5: Pinch Grip Plate Hold

Min 6: REST

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