CrossFit Jersey City – CrossFit
Metcon (No Measure)
Ring Muscle Ups – 20 Minutes
Scaled – (No unassisted pull ups or dips) – 5 sets of 5 Strict Pull Ups and 5 Strict Ring Dips. For the Ring Dips, use as little band assistance as possible while maintaining proper range of motion. For the Pull Ups, do the hardest 5 ring rows of your life. Use this time as a strength building session for your upper body.
Muscle Up Technique – (Have 5+ strict pull ups and dips) – Work Kipping with a false grip. If able to do a muscle up with false grip, practice kipping without a false grip. Finally work on smooth transitions between reps and maintaining proper body positions throughout the movement. No more than 5-10 total muscle ups. Goal is to get shoulders warm, hips firing, and some more efficiency in your kip.
Today you will either be performing the workout Rx or Scaled, no middle ground today. The purpose of this is to compare your score to when you did this workout in March 2015. If you did this workout scaled previously, but know that you can absolutely do Rx now, then do Rx.
CrossFit Games Open 15.3 (AMRAP – Reps)
14-Minute AMRAP of:
50 Wall-Ball Shots, 20# / 14#
Men – 10″ Target, Woman 9″ Target
CrossFit Games Open 15.3 Scaled (AMRAP – Reps)
50 Wall-Ball Shots, 20# / 10#
*9 Foot Target*
Warm-up (No Measure)
5 Minutes on the foam roller