CrossFit Fixx – CrossFit
Today’s Goals & Stimulus
Today we get a chance to work on the most complex gymnastic movement, the Ring Muscle-up. Today’s workout is high in skill; the skill session is intended for athletes to practice their Muscle-ups and to find an appropriate scaling option/progression for the EMOM.
The EMOM today is going to be a hard one. Shoulders will start to burn after couple of rounds. On even minutes the 10 hang power cleans should be done in :20-:30. The weight should be something you can do 10 reps unbroken. Odd minutes, 3 muscle-up + 10 HR push-ups, athletes should be able to finish both in :45-:50.
Warm-up (No Measure)
10 Elbow Punches → Hang Muscle Cleans → Hang Power Cleans
:20 Hang from Pull-up Bar → :20 Ring Rows → :20 Ring Support
ON A 12:00 RUNNING CLOCK
Muscle-up Drills and Scaling Review
*Jumping Ring or Bar Muscle-up
*Jumping C2B Pull-up
Metcon (No Measure)
EMOM x 20 MINUTES
Odd – 10 Hang Power Cleans (115/75) (95/65)
Even – 3 Ring Muscle-up + 10 Hand Release Push-ups