03142019

Modig Fitness – CrossFit

Changing movements this week to narrow our skills and strength to a more specific focus on the Muscle Up. As a skill, focusing on quality movement and skill development will take you further with developing a RMU than just checking boxes of getting work done.
Rowing will continue and start to shift to more of a threshold development bias.

Skill

A1: Ring-to-Hip Swings (7×5)

Kipping swings focusing on bringing the hips up towards the rings

A2: Assisted MU transition (7×5)

Use a band or toenail spot to dynamically pull into the bottom of a MU

B1: False Grip Chest to Ring Pullups (4x 6-10)

Pause with chest touching the rings for :02 each rep

B2: Strict Ring Dips (4x 6-10)

Pause at the top and bottom for :02 each rep

Conditioning

Metcon (6 Rounds for time)

6 Rounds

100m @ average 3k pace

200m @ :03-:05 faster/500m than average 3k pace

100m @ :03-:05 slower/500m than average 3k pace

200m @ :03-:05 faster/500m than average 3k pace

rest 1:00 b/t rounds
Focus on hitting your splits. This one will be tough