Tuesday 20121023 Workouts

Posted: October 22, 2012 by totactfit01 in Uncategorized

OPEN:

Skill:

Pic Courtesy of CrossFit Solafide

Kipping Muscle Up

Your focus today in the kip is getting your hips up as high as possible to the rings and then doing the fastest sit up ever to get your body over the rings.  Video courtesy of Gymnastics WOD.  In this video made during the 2012 CrossFit Open, Carl Paoli hits the high hips and fastest sit up ever points.  Watch from 4:30 to the end to get the points.

WOD:

For Time:

Row 1000m

30 Muscle Ups

Post time to comments/www.logwod.com

COMP:

Skill:

Weighted Dips 7×6

(You did 7×5 2 weeks ago, go 5# heavier)

Post highest weight use to comments/www.logwod.com

 then,

Muscle Ups: Work on Kipping without using false grip

3 rounds AMRAP Unbroken Muscle Ups

Video once again from Gymnastics WOD.  Carl goes over how to achieve kipping muscle ups without a false grip.  At most, using a pseudo-false grip.

WOD:

For Time:

Row 1000m

30 Muscle Ups

Post time to comments/www.logwod.com

Exactly 5 min later

For Time

50 HSPUs for time

Post time to comments/www.logwod.com

Cash Out for Both:

Stretch Lats.

Banded external rotation shoulder stretch 2 min ea side

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