CrossFit WOD, December 20, 2018

Singer SongwriterInspiration”Commitment is what transforms a promise into a reality.”
-Abraham LincolnWarm-upWarm-upI. Heartrate:
Game Day

II. Specific:
A) Muscle-up progressions: low ring and jumping
B) GHD Sit-up reviewMetconMetcon (AMRAP – Reps)30 minutes to find a 2 rep max Axle Bar Deadlift (or Fat Grips)
*after every set perform the following:
1-3 Ring Muscle-ups/1 low ring progression then 1-3 of highest pullup level
10 Strict Situps/GHD Sit-ups
Max Bike RPM (keep track of this)
*score is weight of heaviest deadlift and highest bike RPMScaling: the axle bar deadlift is more taxing on your grip than posterior chain, so this will test how strong your grip truly is. Think about all the things your grip is involved in (cleans, pullups, carries, t2b…so its important to not over look strengthening your grip. Use today to improve your grip strength and improve you muscle-up/pullup level. While today isn’t about time or going fast, work with a purpose and transition from station to station with little rest. For newer athletes and athletes who have not done ghd situps cap it at 30 total reps for the day. If the athletes did ghds a new weeks ago they can add 10 reps (40 total for the day).News*December 22nd @ 4pm- TFA Kids Holiday Party
*December 28th @ 530pm class- Zach Glaser Moving to Canton Party
*January 18th @ 7pm at Ale House- TFA Member Appreciation Party

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