CrossFit Silos – CrossFit

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Skill / Technique Work

Spend 10 minutes working on muscle up drills or 1 or 2 of the progression drills below.

Scap Pullups (3 x max reps)

This is a great drill for lat activation.

Scap Pullup video demo: https://www.youtube.com/watch?v=sfTsgt-a63c

Tempo False Grip Pullups (3 x max reps)

MOVEMENT DEMO: https://www.youtube.com/watch?v=7hg5ZKWKvGA

Skin the Cat 3 x 4-5 (No Measure)

The Skin the Cat is a fundamental movement to develop shoulder strength at full range of motion. By hanging using the rings and rotating the entire body through, this movement takes your through from full shoulder flexion to extension – where you can then hang out for a stretch.

Video Demos:

Beginner: http://gymnasticswod.com/content/skin-cat-progression-pt1



Modify to Roll to Inverted Hang:


Banded Ring MU Transition Drill (3 x max reps)

Banded Ring Muscle Up Transition Drill: 3 sets of 5. Take turns using green bands. Practice the false grip. Keep elbows tight before tracing the chest and press to full extension.


30RFT: MU+PU+Squat (Time)

30 rounds for time:

3 Bar Muscle Ups (Rx+: 2 Ring Muscle Ups)

4 Push-Ups (Chest must touch ground for RX!)

5 Air Squats

Cash Out

“Evil Wheels” (5×10)

5 sets of 10

Maintain control and midline stabilization. Grab an abmat for your knees. If this is too easy do it with no bumper plates with the barbell flat on the ground. Demo: https://www.youtube.com/watch?v=YC2ZGqgJWcY&t=1s

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