Archive for March 18, 2013

Tuesday 20130319 Open Workout

Posted: March 18, 2013 by totactfit01 in Uncategorized

Day 47 of the 100-Day Burpee Challenge!

start the day off right!

Strength:

20 Minutes to set a 2-rep max on Back Squat

Post highest successful 2-rep set to Comments/LogWOD

Last time we set this was 21Jan2013.  Click here to refresh your memory.

Prior to hitting sets of two, do the following reps increasing weight each set.

7,5,5,3,3,  then go for sets of 2 until you hit your 2RM.  Make sure you KEEP TRACK OF THIS WEIGHT!

 

WOD:

“High Speed, Low Drag”
For Time:
-Row 1000m
-10 Bar Muscle Ups

Post time to Comments/LogWOD

Video courtesy of CrossFit HQ.

Dusty Hyland of CrossFit Gymnastics gives instruction on how to master the bar muscle-up.

I know these are high skill level moves.  And for those who have never done them, I want you at class.  Why?  So you can work the scale options to get you closer to doing them.

Usually I don’t do this, but I will list out the scale options so you can find a good starting point to get you to bar muscle ups.

Scaling Option A is 2 Jumping MU to 1 Bar MU. To set up for jumping bar muscle ups, use the adjustable pull-up bars on the WEST wall. Adjust it so that it is the height of the athletes elbow height when arm is overhead. We do not want the bar to be lower than raised elbow height FOR SAFETY. If an athlete cannot jump and pull themselves up to that height, it is likely that it may not be safe for them to have their body weight on top the bar. Again this is for SAFETY and looking out for our athletes.
Scaling Option B is 3 Ring MU to 2 Bar MU. Scale accordingly. If an athlete has some Bar Muscle Ups, but not many; They may attempt bar muscle ups and switch to Ring Muscle Ups when failure has been reached on the bar. However… If then complete an odd number of Bar Muscle ups, their number will be rounded down to an even number. Example: Bob completes 3 Bar MU and needs to switch to Ring MU. His tally is rounded down to 2 and he must finish 12 Ring MU.
Scaling Option C is 2 C2B Pull-ups and 2 Stationary Dips to 1 Bar MU. Again if an athlete who may have a few bar muscle ups wants to attempt them, they are allowed to. Then if they hit failure/ a sticking point they can change to scaling option C. Example: Bob gets 3 Bar MU. He can then switch to Scale C and perform14 C2B Pull-ups and 14 Stationary Dips.

Cash Out:

-False Grip Pull Ups – 3×8

Video courtesy of Gymnastics WOD

-5 min pistol work

Firebreather Piece (Done after class):

3 Sets:
Touch and Go Squat Clean x 5 reps
Rest 2 min
(Use 50-60% of 1RM clean)