CrossFit WOD, January 22, 2019


Mass Muscle-ups

Inspiration
"People may never get to know the real you, but they will know your work."
-Ray Allen

Warm-up
Warm-up
I. Heartrate
Dynamic

II. Specific: 3 Rounds
5/3 Strict Ring Pullups/C2B
5/3 Strict Matador Dips/Ring Dips
10 Hollow Rocks
10 Superman or GHD Hip Ext

III. Skill/Strength
Coach led Ring MU Progression
-low ring- "pull-dive-dip"
-low ring w feet on box
-jumping muscle up
-ring muscle up

Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as rounds as possible in 15 minutes of:
5 strict pull-ups
5 dips (matador or ring)
30 Muscle-Ups (Time)
30 muscle-ups for time

*Ring Muscle-ups. 15 minute cap

Scaling: although this workout will be very short for advanced athletes, beginner and intermediate athletes should not worry about finishing quickly. Instead, scaling athletes should pick a modification that offers an opportunity to practice the muscle-up and improve strength and skill. If you’re currently nowhere near a muscle-up, work on a pulling exercise and a pushing exercise.

Optional Accessory Work
GHD Situps up to 20-20-20
*if you are new to the GHD only perform 30 total reps going back to parallel (not touching the floor). If you have done the GHD a handful of times you can begin going all the way back to touching the floor but limit your workload to 40 total reps for the day.

News
The Open is for Everyone! https://games.crossfit.com/cf/login?flow=games&returnTo=%2Fregister%2Fopen

We are excited to be announcing the details on our TFA Intramural Open 2019. Friday February 1st at 6:30pm is Draft Night! Make sure you get signed up for the Open so we can get you on a team and get your shirts ordered 🙂
This year our team captains are none other than: Katie Schenk, Chrissy Kittle, Alex Craine, and Josh Creighton!

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