CrossFit Team Offutt Tactical Fitness

S/S/S:

T2B technique

Video courtesy of CrossFit HQ.

“Pray to the muscle up gods” drill

Video courtesy of Barbell Shrugged.  1:50 to 3:20 mark for the Muscle Up drill

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WOD:

“Gymnasty”

5 RFT of:

5 Muscle Ups

10 Box jump overs 30/24

15 T2B

25m bear crawl

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Scaling Options:

MU – Burpee to Kipping Pull Up/Banded MU transition

BJOs – 24/20

T2B = K2E or knees above waist

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Xtra:

False grip pull ups (strict) 3 x 5

Heel cord mash – 2 min per

Video courtesy of Gymnastics WOD.  Building up a strong false grip is important for all kinds of work on the rings. In this video, Carl will explain how you can build up stronger wrists and forearms even before you get on to the rings to practice your false grip, just with a couple of simple drills on the bar.