Ashburn CrossFit – CrossFit
(5min) Get warm with Shoulder Prep — with a light set of Plates (2.5-5lbs)
Perform the movements from the first 2min of Shoulder Complex #1
(10min) Create a Circuit for them to complete (they can start at any station):
Row 10 Cals
6 Cartwheels (3 one direction, 3 the other)
30 Single Unders
10 False Grip Ring Rows
4 Kick up to a Handstand + 5sec Pause, kick down — QUICK SCALE: 3 Wall Walks
4 Box Muscle Ups (see video in Fitness WOD portion)
Workout Prep & Workout should take roughly 40 mins
(10min) Review Handstand Pushup and Muscle Up as a group:
(5min) Handstand Pushup
5 Negative Handstand Pushup Lowers — QUICK SCALE: Use 1-2 Abmats (no more), or perform 5 Slow Pike Pushups with a pause in the bottom position.
5 Strict Handstand Pushups — QUICK SCALE: 3 Wall Walks, or repeat Pike Pushups above.
5 Kipping Pushups OR whatever scale they will use for the Workout
(5min) Muscle Up
5 Transitional Muscle Ups — Low Rings, include False Grip + Jump to Dip, or if people can Dip out unassisted, have them do that.
3 Strict Muscle Up Attempts — For people close to getting a Muscle Up, use Bands here to assist them. QUICK SCALE: 3-5 Strict Pullups OR Negative Lowers from top of Pullup Bar.
3-4 Muscle Ups OR whatever scale they will use for the Workout
(5-10min) Prep Round — Perform 1 round with slightly modified reps to determine whether they can maintain the ACTUAL reps for each movement.
Min 1: 8-12 Cal Row
Min 2: 6-8 HSPU
Min 3: 30 Double Unders
Min 4: 2-3 Muscle Ups
* These numbers are designed for Rxd, so adjust up or down as needed for Beyond Rxd/Fitness.
* On completion, have them decide if they need to adjust their numbers or movements. Keep in mind that they didn’t perform the full reps per round.
Metcon (AMRAP – Reps)
Min 1: 15/10 Cal Row
Min 2: 10 Handstand Pushup
Min 3: 40 Double Unders
Min 4: 4 Muscle Ups
Min 1: 10/8 Cal Row
Min 2: 10 Pike Pushup
Min 3: 40 Fast Feet Jumps
Min 4: 4 Box Muscle Ups
Rxd: The goal is to pick a rep scheme and movement modification that is challenging across the five rounds. The last round should feel really hard to get through within the time limit. They should be aiming to have at least 10-15sec remaining at the end of each minute to recover for the next movement. If, after performing the ‘practise’ round they don’t think they will achieve this, then they should think about scaling the reps or movements. The Row and the Double Unders are designed to make them breathe a little harder before having to perform the HSPU and Muscle Ups.
* During their last round, this 10-15sec will most likely be down to 5-10sec. If people start going over the time, have them decrease their reps on the next set to something manageable, or scale the movement on the fly for them.
Athletes who want to be competitive in the Open should attempt the Rxd category. Athletes who want to perform the Open as Rxd but don’t have a lot of Handstand Pushups or Muscle Ups should perform the movements Rxd but decrease the reps to something they know they can get done within the minute. The intensity will go down for the Workout, but that is ok for today. Use this time for them to practise these movements under fatigue.
For today, scale the Handstand Pushups to 3-4 Wall Walks per minute. Try to avoid using too many Abmats beyond the Warmup/Prep portion of the Workout as a scale. To scale further, use Pike Pushups and have them perform 10 within the minute.
For today, scale the Muscle Ups to 4-5 Strict Pullups. Let them use a thin band if needed to achieve these, otherwise scale further to Jumping Bar Muscle Ups (make these hard if you choose to have them do it).
Fitness: Rather than focusing on the skills (handstand Pushup/Muscle Up) for the Workout, make it more about intensity. Keep the reps high and the movements manageable.