30 Days to a Muscle Up - PLUS, All Programming: Dec 17th - 22nd

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In just over 2 month, The 2019 CrossFit Games Open competition will be here. This is the last time The Open will be held in February and March. According to CrossFit HQ, next season, it will be held in October instead, making room for other sanctioned CrossFit events which will also qualify athletes for the CrossFit Games and a chance to be “The Fittest on Earth”.

For those of you who are new to CrossFit, The Open is a 5 week competition, and one of the ways athletes can compete for a chance to go to the CrossFit Games. In addition to The Open, athletes can compete in sanctioned CrossFit events to get their ticket to the Games.

Here’s how it works: Each week, starting on Thursday, February 21st, 2019, a new workout will be announced. Athletes will have until the following Monday to complete the workout in a CrossFit box like WildFire, in front of a certified judge, or, do video themselves doing the workout and send it in to CrossFit HQ.  At WildFire, we do The Open every Saturday morning at 10m, and it is a blast.

Qualifying for the Games isn’t the only reason to participate in The Open. It’s about challenging yourself to new levels. Getting better as an athlete, and testing yourself against the field.

Every year, a few weeks before The Open begins, athletes begin working on the skills they are going to need. While there’s nothing wrong with more practice, it’s very difficult to master many of the required skills in the last few weeks before The Open. That’s why it’s important to start training your weaknesses NOW!

That’s also why at WildFire, we are giving you additional gymnastics homework to practice, arguably one of the most challenging skills, the Muscle Up.

There will be 4 days of homework each week and we will post it on the blog with the programming and in Beyond the Whiteboard (be sure to subscribe to the Gymnastics Track in BTWB). The homework will consist of mobility and strength exercises and, strength willing, will help you achieve your first Muscle Up, OR, make your Muscle Ups more efficient. Even if you have your Muscle Ups, these exercises are only going to help you get better.

Each week there will be 4 days of homework to complete. Some exercises will be able to be completed from home, others are going to need to be completed in the gym unless you have a pull up bar and rings. You can do the homework before or after class during Open Gym.

While we will post Days 1-4 on Monday – Thursday, you do not need to complete them on those days, as long as you complete all 4 days of homework each week.

Some exercises will be self-explanatory, and others won’t, therefore, we will post a video each day, explaining the exercises and the rep scheme so you know exactly what to do.

When you come to gymnastics class, we will go over and help you work on these exercises. PLUS, we will give you the homework for the week ahead so you can plan accordingly and have some extra time to complete it.

Set a goal, challenge yourself, and with commitment and discipline, amazing things will happen! And, as always, we are here to help! So, get after it and get on the road to your first Muscle Up!

Programming: Week of December 17th – 21st

Monday, December 17th

Warm up
- Bear crawl> Bear crawl plate push> Kangaroo plate hops
2nd round a race

Strength- Push Press 5-5-5

Max Pull ups 3X

WOD-Fight Gone Bad
3 rounds, 1 min per station, of:
Wall Ball, 20/14 lbs, 10/9 ft
Sumo Deadlift High-pull, 75/55 lbs 
Box Jump, 20 in 
Push Press, 75/55 lbs
Row Calories 
Rest 1 min

Olympic Lifting Monday:
Snatch 3-3-3-3-3-3
Wendler Shoulder Press: Week 2
3 at 70% 1RM | 3 at 80% 1RM | 3 at 90% 1RM

Gymnastics: Day 1 Muscle Up Homework
Wall Foam Rolls 20-20
Parallette Shoulder Extensions: 20-20
L-Sit Chin Ups: 5-4-3-2-1
Strict Ring Dips 5-4-3-2-1

Tuesday, December 18th
Warm up
- 400m run > 500m Row > 1000 Bike
10 banded side lunges per leg direction (w/ green or yellow bands placed under the knee)
10 per leg SL kettle bell DL
10 barbell cossacks squat per leg
(each movement can be performed in between their cardio

Strength- Deadlift 3-3-3-3-3

WOD- 2 Minute AMREP- Double unders &
100 toes to bar for time (10 Minute time cap)

Olympic Lifting Tuesday:
Clean & Jerk 3-3-3-3-3-3

GHD Sit-ups 3x10

Gymnastics: Day 2 Muscle Ups Homework
Bear Rolls: 5-4-3-2-1
Overhead Opener: 5 sets of 30-sec
False Grip Pull To As Low As Possible: 5-5-5-5
Scaled Russian Dips: 20-20

Wednesday, December 19th

Warm up- Med Ball Drills

Strength- 14 Min. Alt. EMOM
5- Double Kettle Bell Hang Clusters 53/35
10 Burpees- RX+ Burpees over KBS

WOD- Tabata Something Else: Pull up> Push up > Sit up > Air squat

Gymnastics: Day 3 Muscle Up Homework
Crab Sliders: 5-5-5-5-5
Active Hangs: 5-5-5-5-5

10 Min EMOM: Alternate (5 Sets of Each Exercise)
5 Russian Dips
5 Self-spot Muscle up

Crab Sliders: 5-5-5-5-5

Active Hangs: 5-5-5-5-5

Wednesday Endurance Programming:

Row 500 m For Time
Row 250 m

WOD: 5 rounds for time of:
10 Assault Bike Calories
10 Power Snatches, 95/65 lbs
10 Push-ups
10 Single Arm Russian Kettlebell Swings

Thursday, December 20th
Warm up- 
250m row 10 pvc pull overs > 10 overhead squat
250m row 10 snatch balance > 10 overhead squats w/ pvc sliding down rig
250m row 10 sots press > 10 overhead squats on the wall

Strength- 1 RPM Overhead Squat 
Rep recommendation 3-3-3-2-2-2-1-1-1

WOD- Nancy
5 rounds for time of: Run, 
400 m 15 Overhead Squats, 95/65 lbs

Thursday Olympic Lifting:
Clean 2-2-2-2-2-2
Romanian Deadlift 4-4-4

Gymnastics: Day 4 Muscle Up Homework
Wall Foam Rolls: 20-20
Parallette Shoulder Extensions 20-20


Self-spot Muscle up: 5 Reps Every Min for 3 Min
Scaled Russian Dips: 5 Reps Every Min for 3 Min
L Chin-Ups: 5 Reps Every Min for 3 Min

Friday, December 21st
Warm up
- Line Drills

Strength- Sled Pull and push 1-1-1-1-1

WOD- For time
800m Run
10 rounds
10 hand-stand push up
10 pistols
800m Run


Saturday, December 22nd
WOD: For time:
50 Air Squats
10 Burpees
40 AbMat Sit-ups
10 Burpees
30 Lunges
10 Burpees
20 Kettlebell Swings, 53/35 lbs
10 Burpees
Bear Crawl, 10 m
10 Burpees
20 Kettlebell Swings, 53/35 lbs
10 Burpees
30 Lunges
10 Burpees
40 AbMat Sit-ups
10 Burpees
50 Air Squats

Saturday Olympic Lifting:
Wendler Front Squat Week 2:
3 at 70% 1RM | 3 at 80% 1RM | 3+ at 90% 1RM


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