Workout 5.22.17

Nickname: Pump up, Muscle-up

Cloud 9 CrossFit – CrossFit

Warm-up

2 rounds

200m moderate row

100m HARD row

15 scapular pull-ups

10 Burpee broad jumps

Shoulder Mobility (4 minutes coach’s choice)

Specific Warmup

3 Rounds (for quality)

5 Ring Rows

5 Jumping Ring Dips

Muscle-up Progression EMOM

Min 1: Muscle-up from floor (feet under rings, ring row only)

Min 2 Muscle-up from floor (feet under rings, ring row into standing muscle-up)

Min 3: Muscle-up from floor(feet out front of rings on box, ring row only)

Min 4 Muscle-up from floor (feet out front of rings on box, ring row into muscle up)

5:00 Muscle-up attempts, kipping practice etc…

WOD

30 Muscle-Ups (Time)

30 muscle-ups for time
Scaling:

Option 1: 7:00 AMRAP Muscle-ups

Option 2: 50 Muscle-up transitions from floor

Stimulus: Time cap 12:00. Goal is to get everyone doing some version of a muscle-up, no matter their ability.

Cashout

Metcon (AMRAP – Reps)

Tabata Row

(total meters, don’t reset rowers)
rest 1:00 then start next tabata

Metcon (AMRAP – Reps)

Tabata Air Squat 45/25lb plate

Feature Video

Phil’s Journey For A Better Life