CrossFit WOD, April 4, 2019

14.4ishInspirationRich Froning Accepts Individual Invite to Compete at 2019 CrossFit Games:
https://morningchalkup.com/2019/04/01/rich-froning-accepts-individual-invite-to-compete-at-2019-crossfit-games/Warm-upWarm-upI. Game Day (10 min)

II. AMRAP x 7:00
10 KB Deadlifts → 10 Russian KB Swings*
8 Strict Knee Tucks → 8 “Toes to Something”/T2B
6 Ring Rows → 6 Sprawls
*Switch to the second set of movements halfway through the AMRAP*

III. Ring Muscle-up transition drills (8 min)MetconMetcon (Time)AMRAP x 15 MINUTES
60 KB Swings (35/26)
50/35 Cal Bike
40 Strict Knee Tucks
30 Power Clean (95/65)
20 Burpee Pull-ups

*if you finish within the 15 minutes, restart. if you do not finish, add 1 second per rep not completed to your time.Scaling:
KB Swing — Scale loading first, ideally everyone is swinging overhead today. If unable to go overhead, go to a Russian Swing or a heavy KB Deadlift.

Cal Bike — No one should be on the Bike for more than 4:30 so scale the number of calories if needed, or move on once you hit 4:30.

Toe to Bar — Today we can scale these to “Toes to Something,” Athletes can also complete Strict Knee Tucks or V-ups on the floor.

Power Clean — Scale load to allow for quick singles…athletes should feel like they could knock out a set of 5-7 TnG reps if they were fresh.

Muscle Up — We can complete Jumping Ring or Bar Muscle-ups or a Burpee Pull-up/ Ring Row.Metcon (Time)AMRAP x 15 MINUTES
60 KB Swings (53/35)
50/35 Cal Bike
40 Toe to Bar
30 Power Clean (135/95)
20 Muscle-Ups*

*Athlete choice for Bar or Ring Muscle-Up.
*if you finish within the 15 minutes, restart. if you do not finish, add 1 second per rep not completed to your time.Scaling:
KB Swing — Scale loading first, ideally everyone is swinging overhead today. If unable to go overhead, go to a Russian Swing or a heavy KB Deadlift.

Cal Bike — No one should be on the Bike for more than 4:30 so scale the number of calories if needed, or move on once you hit 4:30.

Toe to Bar — Today we can scale these to “Toes to Something,” Athletes can also complete Strict Knee Tucks or V-ups on the floor.

Power Clean — Scale load to allow for quick singles…athletes should feel like they could knock out a set of 5-7 TnG reps if they were fresh.

Muscle Up — We can complete Jumping Ring or Bar Muscle-ups or a Burpee Pull-up/ Ring Row.Optional Accessory Workspend 10 minutes stretching

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