crossfit, for time, front squats, muscle ups, overhead squat, overhead squats, ring muscle-ups, squats, training, wod -

Tuesday 3.3.20

Warm-up Prep (10-15 Minutes)

2 Rounds

12 Scap Pull-ups

:30 Bar Hang

12 Walking Lunges

6 Spiderman Stretches

6 Ring Dips

10 Empty Barbell Strict Press

10 PVC Passthroughs and OH Squats


Strength - Front Squat/Overhead Squat


Each round will consist of 3 Front Squats and 3 Overhead Squats

6-6-6-6-6-6 Overhead Squat/Front Squat taken from the rack

Build to a moderate to heavy weight you can do unbroken in the overhead position 


WOD (Workout of the Day) 

"30 Muscle-ups"  

For Time

30 Ring Muscle-ups

Incorporated Energy Systems in WOD:  Glycolytic


  • Our goal for this workout is to target 3-12 Minutes, all dependent on your Muscle-up linking
  • This workout will be dependent on your muscle up efficiency and linking.  Remember to save your muscles and rely on inertia and a strong turnover to get you in full extension at the top.  Don't go big in your first set, but set a number you can stay consistent with or close to and limit the amount of failed attempts because they will tax you and add time to the clock.
  • Score is time to completion

*Scale accordingly if any exercise cannot be performed RX

Scaled Options - Jumping box assist muscle up, bar muscle up, banded muscle up assist