The skill work today continues our development for your first strict muscle up. Remember, these drills are not designed to be used once a week when we do them in class. If you really want to develop the strength and skill to pull yourself from the bottom the rings to press out above the rings, you should be using the drills we have covered over the last few weeks on an almost daily basis. We are showing you what to do and how to do it. It is up to you to take the initiative to practice.
CrossFit Alloy WOD for 4/28/2015:
Skill:
Learn False Grip on Low Rings
False Grip Pullups on Low Rings or High Rings
3 x 5-7 reps
MetCon:
3 Rounds for Time:
25 Hand Release Pushups
25 Knees to Elbows
1 Road Sprint
Post Time to Comments
7:30pm – Yoga with Amanda
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Time:
18 Hand Release Pushups
18 Knees to Elbows
1 Road Sprint
Brass:
3 Rounds for Time:
18 Pushups (may be from knees or with Ab mat under chest)
18 Hanging Leg Raises
1 Road Sprint
Bronze:
2 Rounds for Time:
18 Pushups (may be from knees or with Ab mat under chest)
18 Ab Mat Situps
1 Road Sprint
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Time:
18 Hand Release Pushups
18 Knees to Elbows
1 Road Sprint
Brass:
3 Rounds for Time:
18 Pushups (may be from knees or with Ab mat under chest)
18 Hanging Leg Raises
1 Road Sprint
Bronze:
2 Rounds for Time:
18 Pushups (may be from knees or with Ab mat under chest)
18 Ab Mat Situps
1 Road Sprint