Workout of the Day
Bar Muscle-Up “Amanda”
9-7-5 Reps for time of:
Bar Muscle-ups
Squat Snatches, 135/95 lbs
Time cap: 10 min
Notes
With two high-skill movements, this one requires a bit of “riding the edge.” If you fail a rep, make the adjustments needed and try again. If you fail two reps in a row, employ scaling options by reducing load or movement complexity.
Muscle Up Scaling: Choose a difficult variation that challenges your skill and strength.
A. 7-5-3
B. 5-4-3
D. 9-7-5 reps of “Pull+Push” … Here are 3 different examples of what Round 1 could look like:
Ex: 9 Strict CTB Pull-Ups + 9 Ring Dips
OR
Ex: 9 Strict Pull-Ups + 9 Matador Dips
OR
Ex: 9 Strict Banded Pull-ups + 9 Bench Dips
Snatch: Moderately heavy, in the realm of 65-75%. These are full snatches, passing through a below-parallel squat on each rep! Most athletes will be doing quick singles to get through the 21 reps.
CrossFit Group Class Programming Template (WK1/8)
What 16 years of Coaching Has Taught Me by Coach Erick
Coach Erick recently wrote an article for CrossFit.com about his journey from being 90lbs overweight and unable to perform more than 3 rounds of a modified “Cindy” (5 pull-ups, 10 push-ups and 15 squats) to owning two affiliates in Ecuador all the way to coaching at CFSBK. He talks about the parallels of humility and consistency that transformed his body as an athlete and the lessons it taught him about coaching. An absolutely amazing read, we’re so proud to have coach Erick on our team!
Read the article on CrossFit.com here!
Coach Erick also recently received his CrossFit Level 3, one of the highest and hardest credentials to receive! The test takes around 3 hours and he studied for months to prepare for it. Congrats, coach!
How to Fix your Snatch Turnover
Today’s workout includes full snatches which require you to pull yourself all the way under to receive the bar the a deep squat. This “Third pull” in the snatch is often one of the more challenging elements of the exercise. We’ll review in class, but check out the 2:00 video below which discusses this phase.
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