Day

June 3, 2020
Warm-up 0-5:00 Briefing 5:00-20:00 Hang and twist Knee tuck Half Lsit Leg lift Toes to bar 20:00-30:00 Strict Toes-To-Bar (6×5) *Slow lower **Close grip parallel arms. ***Scale by performing leg lifts of the same rep scheme and slow lowering focus. Skill Work 30:00-40:00 Double Under Work Singles Single Leg Singles Single Double Under Double Unders...
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Workout of the Day

CrossFit

  • CrossFit WOD 1/21/2021

    Metcon (Time)
    Lyla

    10-9-8-7-6-5-4-3-2-1 reps for time of:

    Muscle-ups

    Bodyweight clean and jerks

    Scaling:

    This workout contains a high volume of two difficult exercises. If you can perform some muscle-ups but not all 55 reps, eliminate the early rounds to reduce the total number of reps. Newer athletes should substitute with both gymnastics pulling AND gymnastics pushing exercises.

    Intermediate Option:

    7-6-5-4-3-2-1 reps for time of:

    Muscle-ups

    ¾ bodyweight clean and jerks

    Beginner Option:

    7-6-5-4-3-2-1 reps for time of:

    Jumping pull-ups

    Knee push-ups

    ⅓ bodyweight clean and jerks
    *Bar or Rings

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