Warmup:
1:00 Ski Erg
5 Broad Jumps
Side Lunge 30’ and back
5 Single-arm Ring Rows
5 Strict Toe2Bar
2 Rope Walks
Then…
Barbell Warmup – With an empty bar and in Snatch Grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Muscle Snatch, Hang Power Snatch
S/S/S:
10 Min Front Lever work
If brand new to this, try with a band first.
Video courtesy of CrossFit HQ.
A lot of times, when people start getting good at pull ups and dips, they think Muscle Ups can come easy. While sometimes it is, sometimes you also need to learn how to feel the last and shoulders engage to be in the best position to pull you over the bar. One great exercise that helps with that is Front Lever. Give these a try for the first 10 minutes of class.
WOD:
20 Min AMRAP:
15 Hang Power Snatch (95/65)
2 Rope Climbs or 8 Strict Pull Ups
Video courtesy of WOD Prep.
In case it hasn’t been evident yet, the theme of this week is getting outside of our comfort zone. Not only does that mean pushing through WODs that test our stamina or strength, but also hitting moves we don’t see a lot. That is one of the points of CrossFit, right? Being ready for the unknown and unknowable. Today we take some time to get in some good Rope Climbs. As human beings, we should be skilled in how to climb various objects. Rope climbing is very functional. Get used to them! If no ropes are available, go to strict pull ups.
Scaling Options:
Bar weight -> 75/55 -> as needed (ELITE: 115/80)
Rope climbs -> 2 Rope Walks (ELITE: Legless Rope Climbs)
Strict Pull Ups -> Supine Grip Ring Rows
Joint Strike CrossFit 