Monday, January 9, 2017

STRENGTH

In between back squat sets, athletes will be instructed on muscle-ups – both bar and ring. Athletes should then complete the drills appropriate for their skill level.

RX:
15 reps strict ring drills – https://instagram.com/p/BOQJqnMjqEq/

INTERMEDIATE:
15 bar muscle-ups/attempts; watch video for detailed progression – https://m.youtube.com/watch?v=oVZ0GBVZmZA

SCALED:
15 scaled ring muscle-ups – https://m.youtube.com/watch?v=ZNMKULvZ1dA

Back Squat (30 Reps for Quality)
Compare to December 19, 2016 (50 reps).

Accumulate 30 back squat reps for quality, partitioning and resting as needed. Since there are less total reps today, the goal is to use a higher level of weight than you used last month.

RX+:
225/155

RX:
185/135

INTERMEDIATE:
155/105

SCALED:
135/95

BEGINNER:
95/65


CONDITIONING

From CrossFit.com – December 4, 2016
https://www.crossfit.com/workout/2016/12/04#/comments

Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
20 one-legged squats, alternating
10 box jumps, 36″/30″ box

RX:
As written.

INTERMEDIATE:
20 Min AMRAP
10 Strict banded CTB pull-ups (chest MUST touch bar)
10L/10R Pistols on top of box, non-alternating, counterbalance OK
10 Box jumps, 30″/24″; no step-ups

SCALED:
20 Min AMRAP
10 Sternum ring rows
Russian step-ups, 10L/10R, unweighted, non-alternating
10 Box jumps, height scaled as needed (stack black mats to whatever height is manageable)

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