2021-01-13 Workout Intent:Building Leg



Workout Intent:
Building Leg and Shoulder endurance. Working on high level gymnastics under fatigue. The RMU rep scheme should be achievable unbroken or in two sets when fresh. DO NOT DO SEVEN SINGLES you will miss the stimulus of the WOD.

Competitor:
Barbell:
Men: 50kg
Woman: 35kg


4 Rounds For Time
15 Thruster 42.5kg/30kg
18 Burpee Box Jumps 24”/20”
7 RMU



Skill Piece:
Jumping Bar Muscle Up
OR
Ring Transitions
4-4-4-4


Accessories:
Ring Dip
6-6-6-6-6
*3 second pause at the bottom*
Use normal scaling options, bar/bench/push up


Front Squat
3-3-3-3-3
*At 80% of your 1RM OR 15 reps in as few sets as possible*

Google CrossFit News

  • For those of you who do Turkish get ups religiously, has it made a noticeable impact on your shoulder mobility?

    Read more...
  • I don't understand how this is possible. (Huge PR jumps)

    Read more...
  • Started CrossFit 11 months ago and I just got my first muscle up. Not the best form but super pumped

    Started CrossFit 11 months ago and I just got my first muscle up. Not the best form but super pumped

    Read more...
  • West Coast Classic Live Semi-Final Day Two Discussion Thread

    Read more...
  • The CrossFit Asia Invitational: Day Two Recap - Morning Chalk Up

    Read more...
  • This Week in CrossFit - Morning Chalk Up

    Read more...
  • Atlas Games/Asia Invitational Virtual Semi-Final Discussion Thread

    Read more...
  • CrossFit Issues Late Penalty, Rescinds Emma Tall's Games Qualification After Official Announcement - Morning Chalk Up

    Read more...
  • Meghan Parks: From Marion to Madison for the CrossFit Games - Sippican Week

    Read more...