OPEN:
Skill
20 minutes Muscle Up work
Video courtesy of Again Faster Canada. For those that have Muscle Ups, your goal is working on stringing them together like in the video. As Jason Cain talks about, as you descend, lean back with your legs almost in an l-position, and right as you get to the bottom, go into your swing, fully opening the hips and shoulders, and go right back into your next rep. See how many you can string together unbroken.
Put that number to comments/www.logwod.com
If you do not have Muscle Ups, work on your transitions to get you closer to your first Muscle Up. Will it look like this?….
Video courtesy of CrossFit HQ
WOD:
For Time:
Run 800m (2 laps to last curtain) – Rest 1 minute
Run 400m (1 lap) – Rest 45 seconds
Run 200m (to 200M turnaround, right past red square, and back) – Rest 30 seconds
Run (to 100M turnaround and back)100m
Post total time to comments/www.logwod.com
Picture courtesy of InspiredFitStrong.com Which picture looks more like you when you run? Which do you think is more effective? Discuss.
COMP:
Skill:
Muscle Ups – 20 Min cutoff
5 rounds max unbroken reps. Rest between sets as much as needed
Post highest unbroken total to comments/www.logwod.com
IF you don’t have MUs, then 5 rounds of 10 transitions using a band. Do not let your feet touch the ground.
WOD:
For Time:
2 Rounds of
Run 800m – Rest 1min
Run 400m – Rest 45 seconds
Run 200m – Rest 30 seconds
Run 100m – (Rest 20 seconds before going back to 800M for second round)
Post total time to comments/www.logwod.com
Cash Out:
Roll out Glutes and Hamstrings – 2 min per area
Feel free to use roller or lacrosse ball
CrossFit Team Offutt Tactical Fitness 