WOD

Thursday 23rd October 2014

Main – CrossFit

SKILL

2nd and final week of Muscle-up progressions. Next week we’re moving onto another gymnastic movement.


SPEND 30 MINUTES WORKING ON THE MUSCLE-UP 


Work through the progressions of the muscle-up


1. False grip hold into kipping

2. Floor thrust

3. Transition on the floor/ box

FINISHER

1st Minute= 1 Muscle-up

2nd Minute= 2 Muscle-ups

3rd Minute= 3 Muscle-ups

4th Minute= 4 Muscle-ups



Continue to increase the number of muscle-ups until you are unable to complete the amount of reps in the given time.

SCALING


Muscle-up progression


If you are new to muscle-ups but can do them. Do 1 muscle-up every minute for as long as you can.

Metcon (AMRAP – Reps)

Total number of reps completed