Muscle up Wednesday
METCON
CrossFit Games Open 11.4
10min AMRAP
60 bar facing burpees
30 overhead squats 120/90
10 ring muscle ups
Scaled:
10min AMRAP
60 bar facing burpees
30 overhead squats or front squats (no prescribed weight)
10 low ring muscle up transitions, chest to bar pull ups, pull ups or ring rows with a ring dip
Rest 10min
“Flight simulator”
For time:
Double Unders
5-10-15-20-25-30-35-40-45-50…10-5
Each sets must be unbroken or you have to restart your set. So if you trip at rep 49 or the 50, you must start the set all over. The format goes as follow, perform 5 double unders then you must come to a stop, then 10, stop, then 15, stop, 20 and so on. Work your way up from 5 to 50 then down to 5. Rest as needed between sets
Scale: Go up by 10 instead of 5. Go only up to 50 only. Single unders. Singles and doubles together. Break as needed
Note: Please, come in with a positive attitude, double unders can be frustrating, we all know that, be strong and don’t let it get to you. Chances are, if you get mad, you won’t get better at it. From all things, this is a great opportunity to work on your double unders skills.
