Warmup:
50 Single Unders
25 one-leg SUs per leg
Spider-Man lunge 30’
Inchworm 30’
Duck walk 30’
Crab walk 30’
30 Double Unders
One-leg RDL to kick 30’
20 arm circles
20 over and backs
On rig: On pull up rig, perform 5 reps of: scap pull ups, kip swings, strict pull ups. If doing muscle ups, 1-2 muscle ups or 5 muscle up transitions
Burgener warm up – see videos below, courtesy of CrossFit Weightlifting Seminar Staff. Two angles of Sage Mertz hitting the Burgener WU
S/S/S:
2-Second Paused Snatch (at knee)
3@60%
3@65%
2@70%
Sets start every 3 min
Video courtesy of Catalyst Athletics. Our Snatch variation this cycle will be the pause Snatch. Each rep, pull up to the middle of your knee, and pause there for 2 seconds before finishing the Snatch. The goal with these paused snatches is to teach keeping tension throughout the Snatch. Far too often have I seen athletes lose a snatch due to letting their body fold up at the start of the Snatch due to not tightening their core and squeezing their shoulder blades. Do NOT let your body lose tension in this pause, and do NOT re-dip out of the pause. You should be able to go right back into the upward movement of the Snatch after the pause
WOD:
For Time:
9 Muscle-ups
50 Double Unders
7 Muscle-ups
40 Double Unders
5 Muscle-ups
30 Double Unders
4 Muscle-ups
20 Double Unders
3 Muscle-ups
10 Double Unders
Today we’re looking at a bit of a higher skill set and ability to move quickly through those skills. But, if you still don’t have Muscle Ups or Dubs, don’t worry. Scale properly, and we will get you one step closer to attaining these goals. As the reps decrease each round aim to speed up!
Scaling Options:
Muscle Ups -> Banded Muscle Up Transitions -> Burpee to Kipping Pull Ups -> 3 strict pull ups &3 strict ring dips per MU -> Burpee to Jumping Pull Up
DUs – 2X Single Unders
Joint Strike CrossFit 