Ring Muscle-ups : Max Set or MU Practice
A single set of Muscle-ups for max reps.
15 min. to practice progressions or warm-up your MU’s
Category: Standard RX
Ring Muscle-ups : Max Set or MU Practice & Chipper: Wall Balls, Double Unders, Sit-ups, Sumo DL High Pulls, and Burpee Bar MU
Ring Muscle-ups : Max Set or MU/Pull-up Practice
A single set of Muscle-ups for max reps.
15 min. to practice progressions or practice your MU’s or Pull-ups
Chipper: Wall Balls, Double Unders, Sit-ups, Sumo DL High Pulls, and Burpee Bar MU
For time:
50 Wall Balls (20#/14#)
40 Double Unders
30 AbMat Sit-ups
20 Sumo Deadlift High-pulls (95#/65#)
10 Burpee Bar Muscle Ups
20 Sumo Deadlift High-pulls
30 AbMat Sit-ups
40 Double Unders
50 Wall Balls
* Scale 1 Burpee BMU to 1 Burpee PU.
Push Jerk 4-4-4 & FT: Row and Push Press
Push Jerk 4-4-4
Push Jerk 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Row and Push Press
For time:
Row 300m
20 Push Press (115#/75#)
Row 300m
15 Push Press
Row 300m
10 Push Press
Row 300m
5 Push Press
Back Squat : 5 Rep Max & AMRAP 15 mins: Chest-to-bar Pull-ups, One Arm Dumbbell Snatch (Alternating) and Box Jumps
AMRAP 15 mins: Chest-to-bar Pull-ups, One Arm Dumbbell Snatch (Alternating) and Box Jumps
Complete as many rounds as possible in 15 mins of:
5 Chest-to-bar Pull-ups
10 One Arm Dumbbell Snatch (Alternating), pick load
15 Box Jumps (24″/20″)
Photo by the birthday boy @robcwilson
Big happy birthday to Rob! Welcome to the masters category! Today you get to be the featured athlete photo.
Lots of visitors today for the early Honeybadger Class at 0530. Thanks to Coach Jill and all of you who helped things to run smoothly with a pretty big crew. The bulk of that group are Affiliate owners who are in town at Salish Lodge for the Iron + Mortar Affiliate summit.
2017 GAMES: THE UNSEEN SCENES
UPDATE STUDIO: FAN Q&A WITH MATHEW FRASER
Results
Results cont
Back Squat : 5 Rep Max
Team WOD: AMRAP 16 mins: Shuttle Runs, Overhead Squats and Hand Release Push-Ups
Team WOD:
AMRAP 16 mins: Shuttle Runs, Overhead Squats and Hand Release Push-Ups
As a team of 2 complete as many rounds as possible in 16 mins of:
4 Shuttle Runs 25m
6 Overhead Squats (95#/65#)
8 Hand Release Push-Ups
* Alternate each movement with your partner.
Photo by @robcwilson
CrossFit is fielding a Ragnar Relay Team:
Deadlift 2-2-2-2-2 & AMRAP 15 mins: Run, Air Squats, Handstand Push-ups and Deadlifts
Deadlift 2-2-2-2-2
Deadlift 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go.
AMRAP 15 mins: Run, Air Squats, Handstand Push-ups and Deadlifts
Complete as many rounds as possible in 15 mins of:
Run 200m
30 Air Squats
10 Handstand Push-ups
10 Deadlifts (205#/145#)
Ring Dip (Weighted) 5-5-5-5-5 & 50-40-30-20-10: Row (calories) and AbMat Sit-ups
Ring Dip (Weighted) 5-5-5-5-5
Ring Dip (Weighted) 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
50-40-30-20-10: Row (calories) and AbMat Sit-ups
50-40-30-20-10 reps, for time of:
Row (calories)
AbMat Sit-up
Lifting: Complex 1 Hang Power Clean + 1 Hang Squat Clean & AMRAP 12 mins: Sumo Deadlift High Pulls, Front Squats and Double Unders
Lifting: Complex 1 Hang Power Clean + 1 Hang Squat Clean
Hang Power Clean 1-1-1-1-1, using heaviest weight per set
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
* Perform as a complex.
AMRAP 12 mins: Sumo Deadlift High Pulls, Front Squats and Double Unders
Complete as many rounds as possible in 12 mins of:
8 Sumo Deadlift High Pulls (95#/65#)
16 Front Squats (95#/65#)
32 Double Unders
Photo by @robcwilson
Amazing account of the support the community has shown in helping Houston affiliates recover.
CrossFit Community Helps Harvey Victims
Results
Results cont
Shoulder Press 3-3-3-1-1-1 & Chipper: Runs, Pull-ups, C2B Pull-ups and Bar Muscle-ups
Shoulder Press 3-3-3-1-1-1
Shoulder Press 3-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Runs, Pull-ups, C2B Pull-ups and Bar Muscle-ups
For time:
Run 400m
30 Pull-ups
Run 400m
20 Chest-to-bar Pull-ups
Run 400m
10 Bar Muscle-ups
Photo by @robcwilson