Westbound CrossFit (Coach Aaron)
1730 (13 of us)
Warm Up
2 minute jog
Inch worm
Slow rope skips
Deadlift warm-up
Ring warm-up
Skill
EMOM x 5
2-4 Ring Muscle-Ups or progressions
(Jumping MU / transition + dip / ring row + ring dip superset)
*Intention here is to refine muscle ups skills and capacity. Don’t over fatigue yourself or the workout but the goal here is improvement. Perfect time for those that are close to give attempts and learn from them.
I worked on some ring supports and transitions
Final WOD Prep
3x5 Deadlifts building to workout weight
5 minutes of practice and scale considerations for cross over single unders
Conditioning
RXConditioning
AMRAP 12:
3 Ring Muscle-Ups
6 Deadlifts (225/155)
12 Crossover Single Unders
Goal: 5+ rounds
Intermediate: Jumping MU, 185/125 DL, less reps of cross over single unders
Baseline: Ring rows + dips, 95/65 DL, single-unders
I scaled to 10 seconds accumulated ring hold time, deadlifts at 155 pounds and completed the crossover single unders as prescribed. I managed 5 + 1 rounds and repetition. The ring holds were unbroken and then 5 seconds + 5 seconds. The deadlifts were unbroken. My first set of crossovers were unbroken and then 2-3 sets for the rest. This
Cool Down (skipped)
2x 15 single arm bent row each arm
2x30 alternating jack knife (15 each leg)
