2014-11-20

THURSDAY WORKOUT

Gymnastic Skill 10 - 15 Minutes:
Muscle Ups - We will spend some time going over grip, keeping your midline engaged, transitioning to over the rings, and lockout positioning (external rotation, instead of rolling your shoulders forward).


Then...


6 Rounds Each For Time OR Work Completed of:

90 Seconds To Work Getting As Far As Possible:
- 200m Row
- 5 Muscle Ups OR 10 Ring Dips
90 Seconds Rest

**Options**
For classes larger than 16 - We will incorporate the Bikes. (YAY!!!)
Muscle Ups - No scale; if you do not complete all 5 in 90 secs, just get as far as you can each round.
Ring Dips - If you have to use more than a small purple band to complete your dips, you will do negatives instead, HOWEVER... you will complete as many negatives (lowering yourself as slowly as possible) in the remaining time left after your Row each round.

6 comments:

Emilie Goldsberry said...

Finished 10 ring dips with purple band in first 2 rounds and 8 in the last 4.
Last row was the fastest at :40 even

CrossFit Hydro said...

Muscle ups are bad under fatigue :$

Muscle up skill beforehand...

Full snatch work... Footwork is still bad
- Just up to 190#

Ft sq 8x1 (255-270#)(60 secs)

4 RDS of 250m row w/ max rep MUs with the time left... 90 sec clock
(49 sec row each time)
(7,7,5,4 :( )

JVB

Colin McDermott said...

Round 1: 75 seconds
Round 2: 76 seconds
Round 3: 78 seconds
Round 4: 80 seconds
Round 5: 3 MU (1 miss)
Round 6: 3 MU (2 misses)

John Dunn said...

Round 1 10 dips @ time, 1 MU Attempt
Round 2 6 dips, 1 MU Attempt
Round 3 6 dips
Round 4 6 dips, 1 MU Attempt
Round 5 5 dips
Round 6 5 dips

All dips strict no band. Rows 35-37 seconds.

Crystal Stidham said...

39.1-42.4sec row / 4-9 red band ring dips

Darren said...

:39 - :41 sec rows
4 bmu's / 10 dips / 2/10/2/10