Workout of the Day

WOD For time: -30 muscle-ups (note: 30 muscle ups for time is one of the original crossfit benchmarks)

Scaling Although this workout will be very short for advanced athletes, beginner and intermediate athletes should not worry about finishing quickly. Instead, scaling athletes should pick a modification that offers an opportunity to practice the muscle-up and improve strength and skill. If you’re currently nowhere near a muscle-up, work on a pulling exercise and a pushing exercise.

Intermediate Option Complete as many muscle-ups as possible in 15 minutes. Then, Complete as many rounds as possible in 5 minutes of: -5 strict pull-ups -5 ring dips

Beginner Option Complete as many rounds as possible in 15 minutes of: -5 ring rows, using a false grip -5 jumping dips, slowing the descent

THEN GB Manna. Be sure to note where you are in the mastery chart.

Then 6 min EMOM -High hang clean -Hang clean -Full clean All cleans are squat with 2s pause in the bottom of the clean. Increase weight each round warm up to 60% 1RM

Then Clean  -Rest as needed between sets -NO touch and go; drop from standing front rack and reset at floor each rep C1. 1 set 5 @ 60% C2. 1 set 3 @ 70% C3. 1 set 2 @ 75% C4. 1 set 2 @ 80% C5. 1 set 1 @ 85% C6. 2 set 2 @ 75%

Then 6 min EMOM -High hang snatch -Hang snatch -Full snatch All snatches are squat with 2s pause in the bottom. Warm up to 65% 1RM

Then Snatch  Snatch + Snatch from Launch – (1+1) 3 sets @ 70% (Snatch from Launch Demo https://www.youtube.com/watch?v=6QCswZ_OE5M ) -perform 1 regular snatch from the floor, then 1 from launch without returning to the floor between the 2 reps -straps recommended on snatch from launch hold launch position 2 seconds/rep (Demo https://www.youtube.com/watch?v=kNhLpFXvb0Y ) –

Back squat, 5x 6 reps Use 65-70% 1Rm Control down, explode up!

Then, -500m row time trial

Then Use the mastery chart for -GB Hollow back press,

Round 1 -Quadrupedal motion: travel up the stairs with head pointing up stairs -2 stair repeats -10 fast air squats, 10 lunges -rest 1 min

Round 2 -Quadrupedal motion: travel down the stairs with head pointing up the stairs -3 stair repeats -10 fast jumping squats and 10 fast jump lunges -rest 1 min

Round 3 -Quadrupedal motion: travel down the stairs with head pointing down the stairs -4 stair repeats -10 fast jumping lunges -rest 1 min

Round 4 -Quadrupedal motion: travel up the stairs with head pointing down the stairs -5 stair repeats -10 fast jumping squats and 10 fast jumping lunges

WOD = Complete as many rounds as possible in 12 minutes of: -20 GHD sit-ups -10 left-arm overhead walking lunges (60/40) -10 right-arm overhead walking lunges

Scaling Modify this workout so you can complete several rounds quickly and without rest. It should tax your legs and midline while challenging your overhead flexibility. This is a good opportunity for intermediate athletes to get some exposure to the GHD sit-up, but they should do so with caution and be mindful of its potency.

Intermediate Option Complete as many rounds as possible in 12 minutes of: 10 GHD sit-ups 10 left-arm overhead walking lunges 10 right-arm overhead walking lunges Men: 45-lb. dumbbell Women: 30-lb. dumbbell

Beginner Option Complete as many rounds as possible in 12 minutes of: 10 Knee raises 10 walking lunges 20-yard waiter walk Men: 20-lb. dumbbell Women: 10-lb. dumbbell