CrossFit WOD, May 20, 2019

EscalatorInspirationWarm-upWarm-upI. AMRAP x 8 MINUTES
20 Singles – 20 Fast Singles 10 KB Deadlift – 10 KBS
10 Step ups – Box jumps
10 Hollow Rocks – Up-Downs
*at the 4 min mark switch to second movement

II. MUSCLE-UP PRACTICE (10 min)
*after Coaches review all athletes start at A and progress as far as you can. You are unable to progress, stay there and practice the movement.
A) RING ROW + TURNOVER x5

B) BANDED MUSCLE UP x5

C) KIP SWING x5

D) HIPS TO RINGS x5

E) ADD “TURNOVER” TO GET MUSCLE-UPMetconMetcon (Time)FOR TIME
300 Singles Unders
60 KB Swing (35/26)
40 Box Jump Over or Step (24/20)
20 Burpee Pull-up
40 Box Jump Over or Step (24/20)
60 KB Swing (35/26)
300 Single Unders

(25:00 Hard Cap)SCALING
SIBGLE UNDERS — Athletes will want to scale the loading today. We don’t want to spend more than 3 minutes on the jump rope so they can practice their Single/DUs in that time.
KB SWINGS — We can lower the load on the KB swings to allow for 15 unbroken reps. We can also take down the volume for newer athletes to 45 or 50 swings. If the athlete cannot go overhead they can sub for russian swings.
BOX JUMPS — the athlete can sub for a step up if they cannot jump today.
MUSCLE UPS — They can scale the load to 10-15 reps if they have the muscle up but the volume is too high today. This will allow them to get the practice in under fatigue. If the muscle up is not there today have them sub for the burpee pull-ups or jumping pull-ups.Metcon (Time)FOR TIME
180 Double Unders
60 KB Swing (53/35)
40 Box Jump Over (24/20)
20 Muscle Up
40 Box Jump Over (24/20)
60 KB Swing (53/35)
180 Double Unders

(25:00 Hard Cap)SCALING
DOUBLE UNDERS — Athletes will want to scale the loading today. We don’t want to spend more than 3 minutes on the jump rope so they can practice their DUs in that time. Otherwise we can scale to 300 single unders.
KB SWINGS — We can lower the load on the KB swings to allow for 15 unbroken reps. We can also take down the volume for newer athletes to 45 or 50 swings. If the athlete cannot go overhead they can sub for russian swings.
BOX JUMPS — the athlete can sub for a step up if they cannot jump today.
MUSCLE UPS — They can scale the load to 10-15 reps if they have the muscle up but the volume is too high today. This will allow them to get the practice in under fatigue. If the muscle up is not there today have them sub for the burpee pull-ups or jumping pull-ups.NewsMurph is next Monday!!! We are super excited as this kicks off our BENCHMARK BATTLE where you can win a FREE PAIR OF SHOES! This year you can sign up for your heat and lane online through the FB group. If you plan on bringing a friend with you Monday please let us know so we can get them a waiver and time slot before Monday.

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