The kipping ring muscle-up in the CrossFit world utilizes an efficient kip to deload the upper body to make the transition easier to approach and travel through.
strict (chest-to-bar) pullups 2(1-2-3-2-1)
back squat 40/5, 50/5, 60/5 (3)
AMRAP in 11:00
1-3-5-7-9-11-etc of
ring muscle-ups
squat snatch, 61/43kg
Post score to whiteboard!
READ: How the Western Diet and Lifestyle Drive the Pandemic of Obesity – CrossFit
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Dave and Kelsey
PROGRAMMING
Monday 12/10
work up to a heavy snatch, then
“AMANDA”
9-7-5 reps for time:
ring muscle-ups
(squat) snatches, 61/43kg
Post time to whiteboard.
Tuesday 12/11
work up to a heavy set of 1 clean + 2 jerks, then
Rx
3 rounds for time:
500m row
50 double unders
25 unbroken wall ball, 20/14#
Performance
500m row
50 unbroken DU
25 unbroken wall ball, 30/20#
Row at your 2k average so you can go unbroken elsewhere! Post time to whiteboard.
Wednesday 12/12
for time:
1600m run
40 pullups
40 pushups
1200m run
30 pullups
30 pushups
800m run
20 pullups
20 pushups
400m run
10 pullups
10 pushups
*40 minute time cap. Break up into manageable sets and don’t burn out too quick. Post time to whiteboard.
Thursday 12/13
deadlift 4×7 at 60-70% of 1RM, then
“DT”
5 rounds for time:
12 deadlifts
9 hang power cleans
6 push jerks
Rx = 70/48kg. Game plan your reps: do 11 deadlifts, drop and breath, then the 12th deadlift starts the HPC. Same concept with HPC into jerks. Post time to whiteboard.
Friday 12/14
back squat 5-5-4-4-2-2-1-1-1, then
“FRAN”
21-15-9 reps for time:
thrusters, 42/29kg
pullups
Go all out and meet the goal of going sub-5:00. Post time to whiteboard.
Saturday 12/15
find a heavy set of a 3-rep bench press in 20 minutes, then
AMRAP in 4 min:
400m run
max air squats
AMRAP in 4 min:
400m run
max alternating dumbbell snatches, 50/35#
AMRAP in 4 min:
400m run
max burpees
The workout today is about INTENSITY. The run should be at 85-90% pace and as soon as you return start repping out the exercise. REST WHEN YOU’RE DONE. Score = squats + snatches + burpees. Post score to whiteboard.
Sunday 12/16
every 90 seconds for 39 minutes: 1 snatch
– Start with 40% 1RM snatch
– Add 2-5kg each minute
– Once an athlete fails 3 times, move onto clean & jerks.
– Once an athlete fails 3 C&J, move onto deadlifts
Retest of 11/27. Can you perform better? Post loads to whiteboard. Post time to whiteboard.
ARTICLES
+ Mark Your Calendars: 2019 CrossFit Open Dates Announced – Morning Chalk Up
+ New Discovery May Soon Allow You to Eat Whatever You Want Without Gaining Weight – Forbes
Muscle-ups (strict or kipping) require a certain amount of strength to perform well and often. There’s a level of mobility and strength involved to to stay injury-free. You should be able to have 3 strict chest-to-bar pullups, and 3 full range-of-motion dips before attempting any muscle-ups.
ARTICLES
+ Amanda: The Woman and the WOD – BTWB
CrossFit WOD for Friday 8/11
back squats 3×20
AMANDA
9-7-5 reps for time:
muscle-ups
squat snatch, 61/43kg
Performance can attempt AMANDA .45, but there is a 14:00 cap for all workouts.
Post times to whiteboard!
Olympic Weightlifting WOD
snatches and clean & jerks
Powerlifting WOD
power cleans, back squats, presses
Kettlebell WOD
– Abridged Primal Movement Warmup and Mobility
– Carries
– Rows, squats and presses
– Swings
