Ring Muscle-Up
A) EMOM x 10: 1/2/3 Strict Muscle-Ups
B) 5 Sets of 2-3 Leg-Assisted Low Ring Transitions (add Dip as able)
C) 5 Sets of 3 Challenging Ring Rows + 3 Ring Dip Negatives (3 seconds down)
If you have Muscle-Ups, then you can opt for A and work on your strict strength (keep total volume, including the 30 in the workout below, in mind). If you have a few strict Pull-Ups and Dips but not the transition skill then do B and work on the low rings, using your legs as little as possible. Be sure to transition to the bottom of the Dip if you’re doing this option. If you don’t yet have the strength for Pull-Ups and Dips, then perform C to work on that.
Post work to comments.
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Performance
For Total Time…
5 Rounds:
3 Muscle-Ups
6 Power Cleans 155/105
Then…
5 Rounds:
2 Muscle-Ups
4 Power Cleans 185/125
Then…
5 Rounds:
1 Muscle-Up
2 Power Cleans 210/145
Complete all three parts one after the other with no rest. The barbell should begin medium-heavy and end up very heavy. You may stage plates nearby for easy weight increases, but make sure they’re out of the way of a potential errant bail.
Fitness
For Total Time…
5 Rounds:
8 Burpees
6 Power Cleans 115/75
Then…
5 Rounds:
6 Burpees
4 Power Cleans 135/95
Then…
5 Rounds:
4 Burpees
2 Power Cleans 155/105
Complete all three parts one after the other with no rest. The barbell should begin light-medium heavy and end up heavy. You may stage plates nearby for easy weight increases, but make sure they’re out of the way of a potential errant bail.
Post total time and Rx to comments.
Don’t forget to pick up your 2018 Dogs of CFSBK calendar at the front desk! | Photo by Thomas H.
Best of the Blog 2017: Training and Competition
In the days leading up to the new year, we’ll be revisiting some of our favorite blog stuff from the past year. This year we brought you some really cool features on general training and competition. Be sure to revisit this stuff as you head into 2018:
- Focus on the Process: How an Evolution in Mindset Changed the Way I Compete Whitney Hubbard
- Developing Your Pull-Up (Updated) Chris Fox
- “Murph” Is For Everyone Chris Fox
- Ask a Coach: Erg Tips & Tricks
- Ask a Coach: Single-Arm High Pulls & Kettlebell Swings
- Ask a Coach: Basic Ring Support
- Ask a Coach: How to Use the Stall Bar
- Ask a Coach: GHD How To
New Year’s Schedule
We’ll be running on a modified schedule tomorrow and Monday. Here’s what you can expect…
Sunday, 12/31 (New Year’s Eve)
Class Schedule:
8am CF
8am Short Circuit
9am CF
10am CF
11am CF
11am Active Recovery
12pm CF
1pm CF
2pm Anti-Gravity
Cancelled:
2:15pm Free Intro Class
10am CrossFit PreSchool
11am CrossFit Kids
6-8pm Open Gym
Monday, 1/1 (New Year’s Day)
Class Schedule:
10am Short Circuit
11am CF
12pm CF
1pm CF
Open Gym Membership: 10am-2pm
Cancelled:
6am, 7am, 8am, 9am, 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm CrossFit group classes
11am Fit 55+
11am Diapers & Dumbbells
Next-Level Weightlifting Club
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Yesterday’s Results Board: Rest Day
Want to Be Happy? Think Like an Old Person NY Times
Transformation: A New Woman CrossFit Journal