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


2-Second Paused Snatch (at knee)




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


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

Cool Down:

Calf Stretch on rig – 1 Min per side


Doorway stretch – 1 Min per side

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