Crossover symmetry activation protocol
2 min on assault bike (warmup pace)
A.
Muscle-Up Density
For max reps:
90 seconds of Muscle-Ups
Rest 60 seconds
60 seconds of Muscle-Ups
Rest 60 seconds
30 seconds of Muscle-Ups
*scale to jump to catch + dips if you dont have muscle ups*
Note reps achieved for each set.
B.
Front Squat
*Set 1. x 3 reps @ 80-85%
*Set 2. x 2 reps @ 85-90%
*Set 3. x 1 rep @ 90-95%
*Set 4. x 3 reps @ 85-90%
*Set 5. x 2 reps @ 90-95%
*Set 6. x 1 rep @ 95-102%
Rest 2 minutes between sets
C.
As many rounds and reps as possible in 6 minutes:
Power Cleans x 5 reps 185/113
Run 2 lines/back and 3 lines/back
Rope Climb x 2 reps
Run 2 lines/back and 3 lines/back
Non-barbell option instead of front squats is 10 emom of 10/8 cal assault bike, and instead of power cleans in the wod do 5 dumbell thrusters at moderate weight.
D.
Three sets of:
Barbell Good Mornings x 5 reps @ 3211
Rest 2 minutes
Banded Hip Bridges x 20 reps (fast)
Rest 2 minutes