Day 83 of the 100-Day Burpee Challenge!
17 days left!…right?
Strength:
Deadlift: 3×5 (same weight all 3 sets)
15 minutes to complete
Add 5 pound from weight used 09Apr2013 (click here for a refresher) or the last time you did 3×5.
If this is your first time, aim for 85% of your 1RM
Post weight used to Comments/LogWOD
Skill:
Bar Muscle Ups
Take the rest of class working progressions and if you have Bar MUs, work on stringing reps together.
Videos courtesy of Gymnastics WOD. In this series Coach Carl breaks down the Bar Muscle Up movement into a few strength and skill progressions to help you pull up over the bar and into the support position.
In this first video, Carl discusses the strength component required for the Bar Muscle Up, where having a hip-to-bar pull up is ideal. To start, practice your chin-to-bar pull ups, chest-to-bar pull ups, and then your belly- or hip-to-bar pull ups to get the height required to clear the bar.
In this video, Carl breaks down the transition of the Bar Muscle Up movement. Similar to a Kipping Ring Row or Hanging Bar Row, the transition starts off with a big hip drive to the bar — this is the same hip thrust from the end of your Hip-to-Bar pull up. While you are floating in a globally extended position from the hip drive with your head and chest over the bar, use that moment of weightlessness to do a fast sit up and fold over the bar. Note that as you do you sit-up, you do want your legs to drop so they can facilitate the rotation of your upper body to finish over the bar. Unfortunately, we don;t have a stand-alone bar that will work for this, but you could try either doing the drill with rings OR use the stationary drip bar.
In this video, Carl brings the movement back to the high bar and puts it all together. Carl focuses on maximizing the use of the hips to do the transition, almost like a fast GHD Sit Up when at the top of the Pull Up. Remember to keep your toes down to be able to rotate over the bar. Finally, work on improving internal rotation at the shoulder to increase mobility for this movement.
Cash Out:
2×5 False Grip Pull ups on the Rings
Video courtesy of Oracle Fitness
Firebreather Piece (Done on your own time outside of class):
8min AMRAP:
3 Block DL @ 305/230*
6 BW Bench Press
3 Bar Muscle Up
*For the block Deadlifts, you will set the bar on 45# plates so it is even with the bottom of your knee. For most, this will only require one 45# plate on each side. Taller folks, adjust as needed.
Video courtesy of JoshStrength.com
These are great for overloading the posterior chain without risking throwing out the back.
Big thank you to the ladies of CFO who took care of judging duties for last weekend’s “Tunnel of Truth” comp. You ladies rock!
CrossFit Team Offutt Tactical Fitness 