8/13/2019 - CROSSFIT WORKOUT 1

Score Type:: Not Scored

SKILL
ON a 10:00 RUNNING CLOCK... 

Muscle-Up Skill Development
Beginner - Transition Drills 
Intermediate - High Ring Drills 
Advanced - Mult. Reps or Strict Work
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8/13/2019 - CROSSFIT WORKOUT 2

Score Type:: Rounds and Reps

AMRAP  16  

50/40 Cal Bike/Row
50 Wall Ball (20/14) performance|(14/10) fitness
10 Ring Muscle-Ups (performance) I Bar Muscle-Up (fitness)


SCALING
REPS, LOADING, VOLUME...
Scale volume to allow athletes to get off the bike in under 4:00, finish the Wall Balls in under 3:00, and cap the muscle ups at 3:00 before moving on to the next round.

MOVEMENT ADJUSTMENTS...
Muscle Ups - Jumping Muscle Up (bar or ring) or burpee jumping pull up. Bike - 70/60 cal row or 800m run
Wall Balls - If leg injury, medicine ball push press to target can be an option. If shoulder injury, front rack med ball squats. Slam balls can also be a substitute if the EB movement is not happening today.

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Muscle Up skill practice while fresh will help perfect technique. The skill work is important for everyone to practice so that in a workout, the movement becomes second nature.
The workout is higher volume, moderate duration, with a complex gymnastics movement. The goal is to be able to complete the bike in under 4:00, Wall Balls in under 3:00, and Muscle Ups in under 3:00. For Muscle Ups, cap all athletes at 3 minutes and have them proceed to the next round. Most athletes will get deep into the second round, with the fittest getting 2+ rounds.
8/13/2019 - BURN Workout 1

Score Type:: Total Time

50-40-30-20-10 reps, for time of:

Double Under
AbMat Sit-up
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8/13/2019 - BURN Workout 2

Score Type:: Rounds and Reps

AMRAP 20

Run, 400 m
10 DB(1) Box Step Overs (40/30) performance I (30/20) fitness
15 Burpees
20 Tuck Up


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Comments

Tracy Owen 1 month ago / Reply

8/13/2019 - BURN Workout 2: 3 Rounds

Jill Fletcher

Jill Fletcher 1 month ago / Reply

8/13/2019 - BURN Workout 2: 3 Rounds

Kurt Ostfeld

Kurt Ostfeld 1 month ago / Reply

8/13/2019 - BURN Workout 2: 3 Rounds

Spencer Ferguson 1 month ago / Reply

8/13/2019 - BURN Workout 2: 2 Rounds

Tracy Owen 1 month ago / Reply

8/13/2019 - BURN Workout 1: 10:30

Jill Fletcher

Jill Fletcher 1 month ago / Reply

8/13/2019 - BURN Workout 1: 10:12

Kurt Ostfeld

Kurt Ostfeld 1 month ago / Reply

8/13/2019 - BURN Workout 1: 11:00

Brad Westbrook

Brad Westbrook 1 month ago / Reply

8/13/2019 - BURN Workout 2: 2 + 400

Robert Avila 1 month ago / Reply

8/13/2019 - BURN Workout 2: 3 Rounds

Brad Westbrook

Brad Westbrook 1 month ago / Reply

8/13/2019 - BURN Workout 1: 12:00
Notes: 4 rounds

Robert Avila 1 month ago / Reply

8/13/2019 - BURN Workout 1: 11:15

Rudy Rodriguez

Rudy Rodriguez 1 month ago / Reply

8/13/2019 - CROSSFIT WORKOUT 2: 1 + 92

Travis Francis

Travis Francis 1 month ago / Reply

8/13/2019 - CROSSFIT WORKOUT 2: 1 + 101

Craig Esparza

Craig Esparza 1 month ago / Reply

8/13/2019 - CROSSFIT WORKOUT 2: 1 + 61

Gabriel Alvarez

Gabriel Alvarez 1 month ago / Reply

8/13/2019 - CROSSFIT WORKOUT 2: 1 + 86

Cesar Blanco

Cesar Blanco 1 month ago / Reply

8/13/2019 - CROSSFIT WORKOUT 2: 1 + 63

Jess Appel

Jess Appel 1 month ago / Reply

8/13/2019 - CROSSFIT WORKOUT 2: 1 + 99

Erica Haynes

Erica Haynes 1 month ago / Reply

8/13/2019 - CROSSFIT WORKOUT 2: 1 + 70

laurie nelson

laurie nelson 1 month ago / Reply

8/13/2019 - CROSSFIT WORKOUT 2: 1 + 69

John Sutherland

John Sutherland 1 month ago / Reply

8/13/2019 - CROSSFIT WORKOUT 2: 1 + 75

Cooper Rodgers

Cooper Rodgers 1 month ago / Reply

8/13/2019 - CROSSFIT WORKOUT 2: 2 Rounds

Tanner Price

Tanner Price 1 month ago / Reply

8/13/2019 - CROSSFIT WORKOUT 2: 1 + 100

Raphael Colantonio

Raphael Colantonio 1 month ago / Reply

8/13/2019 - CROSSFIT WORKOUT 2: 1 + 37

Zak Pearlman

Zak Pearlman 1 month ago / Reply

8/13/2019 - CROSSFIT WORKOUT 2: 1 + 36

EVer Osorio

EVer Osorio 1 month ago / Reply

8/13/2019 - CROSSFIT WORKOUT 2: 1 + 75

David Goodman 1 month ago / Reply

8/13/2019 - CROSSFIT WORKOUT 2: 1 + 80

eric cuellar

eric cuellar 1 month ago / Reply

8/13/2019 - BURN Workout 1: 10:22
Notes: singles jump rope

eric cuellar

eric cuellar 1 month ago / Reply

8/13/2019 - BURN Workout 2: 28:18

Drew Warriner

Drew Warriner 1 month ago / Reply

8/13/2019 - BURN Workout 2: 7:44

Drew Warriner

Drew Warriner 1 month ago / Reply

8/13/2019 - BURN Workout 1: 6:52

Brad Ballew

Brad Ballew 1 month ago / Reply

8/13/2019 - BURN Workout 2: 4:50

Brad Ballew

Brad Ballew 1 month ago / Reply

8/13/2019 - BURN Workout 1: 9:50
Notes: singles jump rope

Nick Miller

Nick Miller 1 month ago / Reply

8/13/2019 - BURN Workout 1: 7:15
Notes: double singles

Nick Miller

Nick Miller 1 month ago / Reply

8/13/2019 - BURN Workout 2: 17:48

Thomas Lindholm

Thomas Lindholm 1 month ago / Reply

8/13/2019 - CROSSFIT WORKOUT 2: 1 + 43
Notes: Bike, 20, burpee pull-ups

Christina Moore

Christina Moore 1 month ago / Reply

8/13/2019 - CROSSFIT WORKOUT 2: 1 + 49
Notes: BANDED BARMU

seth hasenour

seth hasenour 1 month ago / Reply

8/13/2019 - CROSSFIT WORKOUT 2: 1 + 95
Notes: RING

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