Announcements
- Programming blog: Coach Matt’s deep dive into the rest periods in some WODs. CLICK HERE
- IMPORTANT ANNOUNCEMENT FOR ALL CURRENT MEMBERS OF CROSSFIT 858 CLICK HERE
Programming note on FOCUSED SWODS: Some strength pieces will have 2 avenues depending on where you are on your muscle up journey, only pick the muscle up track if you have muscle ups or have 2-3 strict chest to bar pull-ups and 3-4 strict deep ring dips.
SWOD (You have Muscle Ups):
A1)Ring Swings 3x 4-5 reps
A2) 3 Banded MU Transitions
B) Muscle Up 5 x 3-5 *FOCUS ON TECHNIQUE
FOCUSED SWOD (NO muscle ups):
A Strict Chest to Bar Pull-Ups 4 x 5-7 (feel free to cluster)
*Scaling: Strict pulling motion
B Ring Dip Hold at top (10 sec) + Negative Ring Dip 3-5 sets x 2-3 reps
*A scaling option is a ring pushup, same mechanics just 50-70% body weight depending on depth
WOD
4 Rounds for time:
230/150m Row
10 Unbroken Russian Kettlebell Swings (70/53)
Rest 3 Min