CrossFit WOD, January 31, 2019


Mucho Bar Muscle-ups

Inspiration

Warm-up
Warm-up
I. Heartrate
Game Day

II. Specific
2 Rounds
15 Passthroughs
15 Band Pull Aparts
10 Ring Rows or Lat Kips

III. Skill/Strength
warmup pullups and dips

Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as rounds as possible in 15 minutes of:
5 strict pull-ups
5 dips (matador or ring)
*compare to 1.22.19

Scaling: reduce the reps and modify the movement to the most difficult gymnastics pulling exercise that you can perform for several reps. If possible, maintain an assisted version of a muscle-up.
Metcon (Time)
For time:
50 bar muscle-ups
(15 minute cap)

Scaling: reduce the reps and modify the movement to the most difficult gymnastics pulling exercise that you can perform for several reps. If possible, maintain an assisted version of a muscle-up.

Optional Accessory Work
Open Prep: Toes to Bar
Level 1: 7×3-5 Strict Knee Tuck to L-hang decent
Level 2: 7×3-5Knees to Chest (shins parallel to floor)
Level 3: 7×3-5 T2B
*rest 30 seconds between sets. Note how many sets you complete unbroken. If you fail a set increase your rest and try to finish out.

News
This 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 🙂

Katie Schenk leads Vicious & Delicious, Chrissy Kittle is captain of Kittlebell Swings 2.0, Alex Craine is CEO of The Open Crashers, and Josh Creighton commands The Creightonadors!

The Open is for Everyone! https://games.crossfit.com/cf/login?flow=games&returnTo=%2Fregister%2Fopen
If you don’t want to register for the Open but still want to be on a TFA Intramural team, please sign up at the front desk.

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