Muscle memory

26.2 CrossFit – CrossFit

**“I guess it comes down to a simple choice, really. Get busy living, or get busy dying”. – Andy Dufrense, The Shawshank Redemption**


Warm-up (No Measure)

## 1 Minute

30 Seconds Box Step Overs (Low Box)

30 Seconds Box Jump Overs (Low Box)

## 30 Seconds Each

Lateral Hops Over PVC Pipe

PVC Around the Worlds (15 Seconds Each Direction) [Video](

PVC Pass Throughs [Video](

PVC Lat Stretch [Video](

PVC Overhead Squats [Video](

PVC Sotts Press [Video](

PVC Lift Offs [Video](

PVC Arch Hold [Video](

PVC Hollow Hold [Video](

Rojas Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch


Muscle Memory (Time)

5 Rounds For Time:

12 Box Jump Overs (30/24)

9 Power Snatches (115/85)

6 Bar Muscle-ups

25 Min
* Since we’re starting from the top down in the bar muscle-up, the goal here is to get the pull-up bar low on the body

* If we treat this like a pull-up or a chest to bar pull-up, the bar will spit us out

* To get the bar lower on the body means getting further behind the bar

* We can do this by pressing ourselves further back and getting the feet higher than we’re used to

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