1. Warm up
2. Skill practice:
(a) Muscle up
(b) Clean and jerk
3. Conditioning: eight rounds for max reps of:
Muscle up, 20 s
Rest, 10s
60/40 kg clean and jerk, 20 s
Rest, 10s
4. Recovery
Please have a look here and here for details times, scores, comments and videos for part 3 of this workout.
1. Warm up
2. Skill practise: twenty minutes to work on muscle ups.
(a) False grip practise on the bar
(b) Chest to bar, tummy to bar pull ups on the bar
(c) Chest to ring, tummy to ring pull ups on the rings
(d) Five steps of transition work with the bands (see second video below from 4:25 onwards).
Have a look at this information and and the links in the 'Related movements' section. Also please watch this video from 4:25 minutes onwards.
3. Conditioning; 21-15-9 reps for time of:
100/60kg back squat
32/24 kg kettlebell swing
4. Recovery
Please have a look here and here for details times, scores, comments and videos for part 3 of this workout.
Massive congratulations to Elisa and Dean for getting their first pull up today (technically Elisa got her first chin up last week but this was her first pull up); not content with only one on his first attempt Dean then banged out another two! Jeff also got his muscle up back. Great stuff everyone, hopefully you all learned something new today.
1. Warm up
2. Skill practise: snatch
3. Conditioning; as many rounds as possible in 12 minutes of:
60/40 kg squat snatch, 3 reps
Muscle up, 3 reps
4. Recovery
Please have a look at this link for details of our family fun day and marathon row!
1. Warm up
2. Conditioning; "The CrossFit Games Open Workout 12.4"; as many rounds as possible in 12 minutes of:
20/14 lb wallball, 150 reps
Double under, 90 reps
Muscle up, 30 reps
3. Recovery
Please have a look here for details times, scores, comments and videos for part 2 of this workout.
Great work everyone, that was really impressive. Also well done to Jeff who got his first muscle ups tonight, strong stuff.
1. Warm up
2. Strength training; three rounds of:
Strict muscle up, 5 reps (go as slow as possible)
or
Ring dip, max reps with perfect form
Rest, 30 s
Strict pull up, max reps with perfect form
Rest, 30 s
3. Conditioning; five rounds for time of:
20/14 lb medball jumping squat, 10 reps
20/14 lb medball weighted situp, 10 reps
Run, 200 m
(Thank you to Front Range CrossFit for the inspiration)
4. Recovery
