Warmup:
Grab light DB and Rope
AMRAP 7:
5 DB Deadlift per Arm
5 DB Hang Power Cleans per Arm
20 Single Unders
10 Single Under Left Leg
10 Single Under Right Leg
20 Single Under “Run in Place”
15 Single Under + Double Under or Double Unders
5 DB Power Cleans per side
S/S/S:
EMOM for 12:
Min 1 – 15-second top of dip hold., then 15 sec bottom of dip hold
Min 2: 8 Kneeling Muscle Up Transitions
Min 3: 8 Kip Swing (bar or Rings)
Video courtesy of CrossFit HQ. These drills are meant to help add stability in the parts of the muscle up. Even if you don’t have muscle ups yet, learning to be stable throughout will help once you build the strength to pull yourself up into a muscle up. The video will show the top of the ring dip hold (:43 – :51), the bottom of the ring dip hold (1:29 – 1:37), and the kneeling muscle up transition drill (3:25 – 5:07). For the Kip Swing on the Rings, see video below, courtesy of Train FTW.
WOD:
“Carmine”
For Time:
9 Muscle-ups
50 Double Unders
36 Single-Arm DB Power Cleans* (50/35#)
40 Double Unders
7 Muscle-ups
30 Double Unders
28 Single-Arm DB Power Cleans
20 Double Unders
5 Muscle-ups
10 Double Unders
20 Single-Arm DB Power Cleans
* Do 1st half of DB Power Cleans set with Left Arm, then second half of set with Right Arm
Video courtesy of Functional Bodybuilding. Quick demo on the Single Arm DB Power Clean. Today is a good mix of high-level skill, cardiovascular endurance, and strength/power with accuracy. The Muscle ups (or whatever scale version you need) need you to trust your skill rather than muscle through the movement (pun intended), the dubs will be just enough to get your heart rate going, but keep breathing normal and the movement steady. For the Single-arm DB Power Clean, use that strength, but focus on powerful hip extension and shrug each rep. Don’t forget, do the first half of a set with the left arm, then the second half with the right (ex> set one is 36, so do 18 in a row with your left arm, and the last 18 with the right).
Scaling Options:
MUs -> If you have MUs, cut reps to 3,2,1 and one respectively -> 1 Burpee to Kipping pull up per rep, 1 burpee to jumping pull up per rep
DB weight -> 35/25 -> as needed
DUs -> 2X Single Unders