CrossFit9 – CrossFit WOD
Gymnastics
Gymnastics (Checkmark)
Ring Muscle Up Practice
L1:
Stability: 3 x 20 sec Support Hold and Bottom Dip Holds
Strength: Ring Push-Ups 4 x 5 and 20 sec hollow hold superset
L2:
5 x 1 Jumping Muscle ups with slow negatives
L3:
Mobility: Skin the cat
Strength: Strict Muscle Up
Skill: Skin the Cat into Muscle Up as a complex
Metcon
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Scaling:
Jumping to support (low rings)
Jumping Muscle Up
3-5 RMU’s per round
Chose weight for Hang Power Cleans to go unbroken
Cooldown/Mobility
Cooldown (No Measure)
2 rounds with breathing:
30 sec per side Scorpion stretch
30 sec Puppy Pose
30 sec per side Pigeon Pose