Tuesday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Body Activation
Over All Body Activation
Then "Tabata " Core Alternate 8 Sets of:
:20 Crunches
:10 Rest
:20 10-7 Pushups various hand positions
MUSCLE-UP TRANSITION & JUMP ROPE PRACTICE | 12:00
5 False-grip ring row
20 Single-unders
5 Jumping ring dip or ring dip
5 Right-leg only single-unders reps
5 Leg-assisted muscle-up transition
5 Left-leg only single-unders
5 Leg assisted muscle-up transition
20 Double-unders or single-unders
5 Leg-assisted muscle-up transition
Double-unders or single-unders
Warm-up
Warm-up
WALL-BALL SHOT AND MUSCLE-UP PRACTICE |
10 wall-ball front squats (facing target)
:30 kipping swings on rings
10 wall-ball push presses (throw to target)
:30 muscle-up attempts or scaling option
10 wall-ball shots
:30 muscle-up attempts or scaling option
10 wall-ball shots
10 wall-ball front squats (facing target)
:30 kipping swings on rings
10 wall-ball push presses (throw to target)
:30 muscle-up attempts or scaling option
10 wall-ball shots
:30 muscle-up attempts or scaling option
10 wall-ball shots
Metcon
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 14:
7 muscle-ups
50 wall-ball shots (14/20 lb)
100 double-unders
AMRAP 14:
7 muscle-ups
50 wall-ball shots (14/20 lb)
100 double-unders
INTERMEDIATE
AMRAP 14:
7 chest-to-bar pull-ups
50 wall-ball shots (10/14 lb)
100 double-unders
BEGINNER
AMRAP 14:
7 muscle-up transitions
30 wall-ball shots (6/10 lb)
60 single-unders
Finisher
Metcon (AMRAP – Reps)
3 sets:
Max-rep strict ring pull-ups
– Rest 2:00 between sets.
Max-rep strict ring pull-ups
– Rest 2:00 between sets.
Cool Down
2 sets:
:30 couch stretch/leg
:30 standing calf stretch/leg
:30 couch stretch/leg
:30 standing calf stretch/leg
This is a CrossFit Games Open workout from 2015.
All athletes should aim to complete 1.5 to 2 rounds of today’s workout. Advanced athletes should push past 2 rounds.
This is a high-rep, stamina-based workout. Athletes should break the larger sets into small, manageable chunks in order to keep moving.
Don’t let athletes get stuck on the muscle-ups.