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

Cool Down:

3 Sets

:30 Wrist Extension Stretch / Side

:30 Seated Bicep Stretch

:30 Upward Dog Stretch