2:00 Banded glute activation
20 Air Squats|
200m Run
20 Cossack Squats
200m Run
20 Wallball (thrown to 10’ or higher)
20 PVC Pass Throughs
15 Ring Rows

Strength Skill 10 minutes
*already have your muscle ups? time to work on strict then
pull up/muscle up/ring transition
Where ever you are in your crossfit journey we will help you out. |
While the ultimate goal is to get everyone on high rings, we must walk before we run. If you are on the rings make sure you are leaning back as you pull themselves to the rings and that when you transition over the top you keep a low trajectory over the rings.
Once you are up there you will have to do a ring dip so today is a great day to work on ring hold and ring dips as well.
Great little coaching video here
Team Misfit Gyms on Instagram: “Does you program muscle ups for your affiliate athletes? We hope so! Tomorrow’s class will have a slightly different variation of muscle…”

We will give you 5 minutes to build to your wod front squat wod. Bar comes off the floor during wod

4 Rounds
5 Front Squats 165/110lbs
4/3 Muscle Ups
5 Front Squats 165/110lbs
4/3 Muscle Ups
5 Front Squats 165/110lbs
Rest 2:00

Feel: Gas
Pacing: Reach
Target Score: 16-20 Minutes
Firebreather Score: Sub-12 Minutes

Scaling
Muscle Ups: Should are ideally 1 set each time (especially on the first set of the round), but never more than 2 sets. Scale to Burpee Pull Ups for athletes without muscle ups today.
Front Squats: Should be 1 set each time

Barbell Power Clean warm up

Strength
Power Clean 5-5-4-4-3-3-2-2 AHAP

Speed under the bar without shooting your feet too wide in the catch.
Drop and reset between reps
Start around 60% for the first 5 reps and build from there. Rest between reps should be a few seconds. Enough time to properly reset. Rest between SETS should be in the 2 to 4 minutes range. strength will take most of the hour

Wod- Light and fast
AMRAP 7 Minutes
3 Hang Power Cleans 95/65lbs
3 Toes to Bar
6, 6, 9,9, 12, 12..etc

Pacing: Sustain
Target Score: Finish the round of 15/15 (90 reps)
Firebreather Score: Finish the round of 21/21 (168 reps)
Scaling
Hang Power Clean: Reduce load to stay UB through round of 12
Toes to Bar: Hanging knee raises are the preferred scale in order to maintain the grippy stimulus. If hanging knee raises or toes to bar aren’t an option, laying flat on the floor and raising toes up to rig as high as possible (leg raises) will work.

Note. Breaking up toes to bar early in small fast sets is your friend today. this workout is very grippy

20 A-Frame Toe Touches
Then
800m Run
Then
20 Leg Swings (Front to Back)
10 Empty Bar Good Mornings
20 Legs Swings (Side to Side)
10 Empty bar back squat

3 sets of 10 Backsquats
You are not working towards 10 rep max. all 3 sets after your warm up weight should be performed at a moderately heavy set of 10. Think 70-80 percent.. something you would be worried about missing if it was 15 reps at that weight

Wod- Grunt work
14 Minute Amrap
100 M farmer carry 70/50
10 Burpees

100m Run
25’ Lunge
100m Run
25’ Inchworm
100m Run
20 Cossack Squats
100m Run
25’ Burpee Broad Jump

Following the pattern we have been today we restart on Monday with Sumo deadlifts. only one session left til retest

Strength Sumo Deadlift
3 sets of 6
Set 1 is a lighter warm up set
Set 2 is close to or at your heaviest set from last week
Set 3 is AHAP, heavier than your heaviest set from last week and may be heavier than your test week 5RM

Workout
5 Rounds for time
15/13 Cals row bike or ski
50 Doubles (sub 75 singles today)

Pace- Reach

9am Sunday Funday
Teams of 2
Wod 1
12 Minute Amrap You go, I go
5 deadlifts 225/155
5 Burpees over bar
100m run

Wod 2-
10 Minutes split how you want
60 Doubles (sub 2 to 1 singles)
28 Wall Balls

Wod 3
3000 M row or ski for time, split how you want