CrossFit Black Storm – CrossFit Performance

“Pain is temporary. Quitting lasts forever.” – Lance Armstrong

Today’s part has three groups: a group that has muscle ups and two groups that do not. The workouts are slightly different depending on which group you are in.

Group A: Has Muscle Ups
Group B: Has chest to bar pull ups
Group C: Has none of the above

A): Metcon (No Measure)

Every 2 minutes, for 18 minutes:

Minutes 1-2, 7-8 & 13-14:

Group A: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps

Group B: 5 roll-to-candlesticks + 5 Low Ring Muscle Up Progressions w/ false grip. (no bands!)

Group C: Banded strict pull-ups x 10 reps

Minutes 3-4, 9-10 & 15-16:

Group A: Handstand Walk x 10 meters

Group B: Ring Dips x 10 reps

Group C: Chest to deck push ups x 10 reps (ELBOWS TIGHT!)

Minutes 5-6, 11-12 & 17-18:

10 pistols, alternating legs.
roll to candlestick video: http://gymnasticswod.com/content/roll-candle-stick

this motion of standing up from roll is identical to throwing your torso over the rings into support.

B): Metcon (Time)

Every 4 minutes, for 16 minutes (4 sets):

Row 500 Meters

40 Double-Unders

20 Push-Ups
recording only your slowest round. If you time cap it will be your lowest scored AMRAP.