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