Workout of the Day
SKILL: Bar Muscle-Ups
Perform some low volume reps dialing in your efficiency. No chicken winging! Keep the volume here low and prime yourself for the upcoming metcon
Try some Jumping bar muscle-ups or banded bar muscle-ups and see if those variations make sense for you in today’s workout. If it’s clicking, go for the real deal!
If jumping bar muscle-ups are too challenging for you, perform 4 sets of: 5 Body Rows + 8 Bench Dips
Complete as many rounds as possible in 15 minutes of:
10 right-arm dumbbell overhead squats
5 bar muscle-ups
10 left-arm dumbbell overhead squats
Use one of the following DB weights for today’s workout: 50/35/20/10 as these are the standard weights for the CrossFit Open. These are challenging movements so you’ll have to really work hard and fight for the positions today. If you cannot perform a single arm OHS with load sub a SA DB Front Squat.
If you’re not performing a version of the Bar Muscle Ups, perform 5 Strict/Banded Pull-Ups or 10 Jumping Pull-Ups
Today’s workout is a variation on a recent CrossFit.com workout. Here is friend of CFSBK Fran with a workout brief. desfrutar!
CrossFit Group Class Programming Template (WK7/7)
This event is SOLD OUT!! Happy Jumping to everyone registered for today’s workshop!
The Open starts NEXT WEEK!
We are in the home stretch for the 2022 CrossFit Open and 61 CFSBKers have tossed their names in the hat and signed up for the Open! This year is going to be a blast with our Friday Night Fever events as well as hitting these workouts on Saturday over the next three weeks.