Tuesday September 4th


Tuesday September 4th

Warm Up,
3 Rounds
200 meter row, 10 wall balls

Long wod today, especially if you were here yesterday. No strength, plus we are deloading from squats and milk.

Strength/Skill- spend 15-20 minutes learning muscle up progressions and drills. Not close to muscle up.. or dont have a pull up.. no problem… work on the negative part of pull ups or strict banded pull ups.

*If you don’t have muscle ups, practice this. https://www.youtube.com/watch?time_continue=20&v=R5SoxwHoaYo

If you have kipping muscle ups, but not strict. Practice this as strict as you can.. raise the rings if you are close.

Or… l sit muscle ups from the ground on a set of low rings



*Athletes with muscle ups, practice your strict muscle ups.


For time:
Row 2,000 meters
100 wall-ball shots
20 muscle-ups

Men: 20-lb. ball
Women: 14-lb. ball

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CrossFit WOD 180227 Tips With Rory McKernan
The Wall Ball
The Muscle-Up
• Read: The Muscle-Up

Choose modifications that allow you to complete each exercise with little rest. There is a high volume of each movement. Scale back each portion so you can keep moving, even as fatigue sets in.

Intermediate Option
For time:
Row 2,000 meters
75 wall-ball shots
10 muscle-ups

Men: 14-lb. ball
Women: 10-lb. ball

Beginner Option
For time:
Row 1,500 meters
50 wall-ball shots
20 ring rows

Men: 10-lb. ball
Women: 6-lb. ball