WOD: Tuesday 230418
Wake up honey, CrossFit just dropped their brand new exercise!
• Daily Focus
Today, the focus is on our gymnastics. We want to spend some time going over the ring muscle-up and working through progressions that can help us build either the skill or the strength for the ring muscle-up. We would love it if athletes master the basics on the strict ring muscle-up work before attacking the kipping drills, but of course we understand some will want to move to those. The kipping drills today will help us understand the dynamic movement from the hips to the torso and keeping the rings tight to the body. Once we have tackled these, we will move into a challenging workout that will be a high effort conditioning piece with some midline interference. The v-ups into the ring muscle-ups will create a special challenge even with the 3 min rest between rounds.
“I learned a while back that if I do not text 911, people do not return my calls. Um, but people always return my calls because they think that something horrible has happened.” -Michael Scott
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• Ring Muscle-up Skill Day
For quality:
Ring Row Muscle-up Transitions
Toenail Spot Muscle-ups
Banded Ring Muscle-ups (Strict + Kipping)
Box Transition Muscle-ups
Kip Swing Ring Pull-ups
Ring Swings (Low Ring + High Ring Drills)
Spend 10-15 mins here working on skills and drills building into the higher skills depending on the athletes ability.
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• Points of Performance, Coaching Cues, & Scaling Modifications
Ring Muscle-ups: Work on engaging the lats and having the arch to hollow position create the movement that allows for the hip to drive toward the rings, then pull the feet back underneath you as we throw the torso on top of the rings. We can move to banded ring muscle-ups, box transition ring muscle-ups, or move to a strength progression with strict pull-ups + strict dips, or toenail spot pull-ups + push-ups.
Run: Pull off the ground and keep the chest tall with a neutral spine. Create tension by pulling your pelvis under your torso and work to keep a quick cadence.
-Run Machine Subs:
200 m =
15/12 Row/Ski Erg/Bike Erg Calories
13/9 Echo Bike Calories
14/11 Assault Bike Calories
20/16 Airdyne Calories
V-ups: Lie on your back and extend your arms behind your head. Keep your feet together and toes pointed.Keep your legs straight and lift them up as you simultaneously raise your upper body off the floor. Keep your core tight as you reach for your toes with your hands in one motion. If needed, scale to tuck-ups or AbMat sit-ups.
metcon: "Text 911"
4 rounds, each round for time, of:
Run, 400 m
25 V-ups
9/7 Ring Muscle-ups
Rest 3 mins between each round.
Time domain: 3-4 mins per round
Time cap: 5 mins per round (30 mins total)
Accessories:
For quality:
100 Behind-the-Back Wrist Curls, 45/35 lbs
100 Banded Face Pulls
Every time you break complete: Kettlebell Overhead Carry, pick load, 100 ft