Skills - Metcon

Wednesday, September 17, 2025

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)