CrossFit WOD 2/25/2021

Muscle-ups (muscle-up practice )

items to cover:

– false grip/normal grip

– hollow and arch position

– hips to rings, rings to sternum

– support position

– Muscle-up modification (see video)

*Utilize modification to discuss and practice false grip, support position, and “rings to sternum”.

**Utilize rings to discuss and practice hollow/arch positions and “hips to rings”.

***Allow time for multiple efforts. Utilize modification to drill the movement, especially the “turnover” portion of the muscle-up.

5k Row (Time)

Max Effort 5k Row
Depending on how you feel, this workout can be approached differently.

If you feel beat up from previous workouts this week, utilize this time on the rower to move at a conservative pace, be conscious of your posture, focus on breathing through the nose (inhale and exhale), become aware of your feet (splice the toes wide, distribute weight evenly), and lock in on the cadence of your row.

If you feel capable and want to achieve a greater intensity than the first option, then you will want to set a pace that is manageable, but provides some level of discomfort. The degree to which you can stand the discomfort, will have a large impact on your performance. A high degree of intensity is required to achieve a personal best in this effort, regardless of ability. Be sure you are rested and nourished prior to the effort.

*Added note: All movement cues for the first approach should be adhered to just the same if choosing to execute the second approach. Managing the degree to which those performance cues break down in correlation to your level of intensity is key to performing well at this test.

Workout of the Day

CrossFit

  • CrossFit WOD 4/20/21

    Warm-up
    Running Drills

    2 Rounds

    Band Assisted Hip Flexor Stretch

    Band Assisted Lat Stretch

    3 Rounds

    Alternating Single Arm Hang x10

    Alternating Plank to Pike Toe Taps x20

    Jumping Jacks x30

    WOD Movement Demo
    Metcon (AMRAP – Rounds and Reps)
    30 AMRAP

    400m Run

    Then

    3 Rounds

    15 Wall Balls 20/14

    10 Pushups

    5 Strict Pullups

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