For the last few weeks, we have been working on our Muscle Ups. Â For those who wee able, we have spent time working on the transitions from before the object to above. Â For those who have not yet developed that strength, we worked on building strength in our pullups and pushups. Â We saw a lot of people improve muscle ups with lighter bands, and we saw a number of people achieve their first bar muscle up. Â Today, we will put it all together.
CrossFit Alloy WOD for 10/15/2015:
Gymnastics Skill Work:
EMOM 5 Minutes:
3 Bar Muscle Ups
Scale to 6 Chest to Bar Pullups, 6 Pullups, 6 Banded Pullups, 6 Hard Ring Row.
MetCon:
For Time:
200 Double Unders
100 Squats
50 Ring Dips
25 Toes to Bar
Cashout:
Lying Banded Hamstring Stretches
Scaling:
Platinum: As written above.
Steel:
For Time:
150 Double Unders
75 Squats
35 Ring Dips
15 Toes to Bar
Brass:
For Time:
100 Double Unders or 300 Single Unders
50 Squats
30 Hand Release Pushups (may be from knees)
15 Hanging Leg Raises
Bronze:
For Time:
200 Single Unders
50 Squats
30 Pushups (may be from knees)
15 Lying Leg Raises