Workout of the Day
SKILL: Bar Muscle Ups
4 rounds, each for time of:
5 Bar Muscle-Ups
50 Double Unders
rest/walk 1 min between rounds
Bar muscle ups should be done in 1-2 sets. DU’s should take 1 min or less.
The intent is that each round is in the range of 1-2 min.
Embrace scaling as needed!
BMU scaling options:
a. volume: 4, 3, or 2 reps per round
b. modify: band, box, or partner assisted muscle up
c. substitute (skill): 5 CTB kipping pull ups
d. substitute (strength): 10 banded strict pull ups + 10 bench dips per round
DU scaling options:
a. volume: 40, 30, or 20 reps
b. modify: alternate foot steps or single unders x 80 reps
3 rounds for quality:
1:00 bike, nasal breathing
12 db bent over reverse fly
12 alternating single leg v-up
CrossFit Group Class Programming Template (WK1/9)
Coach Katie would like you know we’re well past the point where we need to say “Happy New Year”. Also, is any of this stuff yours?? Please take it home!! (image by Aaron W)
The Iron Triathlon
Don’t do this. But enjoy the show, this volume is absolutely unreal.