Workout of the Day
SKILL
Bar Muscle Ups
METCON
EMOM x 15 MIN
A. 12/9 Cal Bike
B. 4-8 Bar Muscle Ups
C. Rest
Notes
Today our conditioning element precedes the gymnastic element. More experienced athletes should work at a challenging effort on the bike and practice the skill under controlled fatigue. Those newer to the skill or building the strength foundation for it can scale back volume on the bike as needed to have consistent success on their version of the gymnastic movement.
Bike < 45 sec
BMU – Use this progression to scale:
A. Aim for big unbroken sets, staying shy of failure
B. 1-2 sub-maximal sets (ex: 2 BMU, rest 15 sec, 2 BMU)
C. 2-4 Jumping Bar Muscle Ups
D. 8 Kipping CTB Pull-Ups
E. 4 Strict/Foot-Assisted Pull-Ups + 4 Push-Ups
STRENGTH
A1. Weighted L Crunch, 3-4 x 10-15
A2. Weighted Arch Hold, 3-4 x 20 sec
Notes
Crunch: Use a DB or medicine ball. Compress the torso and reach as high as possible on each rep before lowering with control.
Arch Hold: Use light plates or DBs in each hand. Keep hands about shoulder distance or slightly wider.
(Group Class Programming WK3/8 )
Chimene crushing Bar Muscle-Ups during last year’s CrossFit Open. Charles crushing his judging duties.
Sign up for a Tarot Reading at the Art Show!
This year’s art show features several interactive components, including live tattooing, mini pottery classes, and 3-card Tarot Readings by Leah Raye from 6:30-9 pm. Readings are $15 and can be signed up for at the link below:
Register for a Tarot Reading at the 2026 Community Art Show
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