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Thursday, January 28th

Register For Your Session: https://get.mndbdy.ly/6zAE4INHH6

As a friendly reminder, each available time block will be limited to 15 athletes. You must register to attend.

CROSSFIT

SKILL- Ring Muscle Up

In 18:00...


A. False Grip + Pull Rings To Ribs (Rings at hips)

B. False Grip + Transition (Rings at hips)

C. Seated Banded Ring Muscle Up Transition with False Grip (Rings at shoulder height)

D. Banded Strict Muscle Ups with False Grip (Tall Rings)

E. Mounting Ring Muscle Up Swings

F. Mounting Ring Muscle Up with Muscle Up


AND/OR


4 Rounds

Max Effort (ME) Ring Dips

Max Effort (ME) sRing Pull-Ups

***Each round is max effort, each round is done till failure

***During this time, practice double unders for 1:00 at a time or so between drills. Always refining this.

***Repeat today, have people continue to work on skills. Have them continue to progress and attempt new things. The more people start to accumulate wins, the more others will believe in themselves as well.

WOD:

For Quality

11-9-7-5-3

Squat Clean and Jerk 135/95

Kipping Handstand Push-Ups


***Must be kipping, no sHSPUs today

*** No scores today

*** Today is for training, not competition.

*** Thursdays we learn and get better at skills and drills.

SWEATFEST

AMRAP in 20:00


10x10m Sprints

20 Slam Balls

30 Shoulder to Overhead with DBs

40 Air Squats

50 DU/SU

60m Farmer Carry

DO MORE. BE MORE. GIVE MORE. LIVE MORE.



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