CrossFit 717

Looks like the weather is going to cooperate for us this weekend!  Go onto Facebook and let us know what dish you're bringing to the City Island Team WOD.  Remember, you can come in anytime between 8am and 11am to get your backsquats for that day done.  We're really looking forward to getting out of the box for the day and having some fun.  Hope you all can make it!

 Muscle-Ups

For all of you that have chest to bar pullups, and at least 1 deep kipping ring dip, the MU  is not out of your reach. This movement, along with double unders and to some extent "kipping" involves neurological training more than organic adaptations.  In other words, you're strong enough to do it, but lack a little coordination, accuracy, agility, and/or balance.  These movements can only get better through PRACTICE.

This is why you have seen Muscle-ups at least once a week for the past couple weeks.  By summer, I will start programming Muscle-ups into more WOD's, and I expect, because I know you can, to complete those WOD's as Rx'd once they show up.  PRACTICE!!!  We know you can get them.

Skill
Muscle Up
1xfailure, then 5x5 unbroken.
Scale: MU progressions (jumping, banded)

WOD
(Crossfit Endurance sneak peek, bring a stopwatch if you own one)
 3x (200m + 400m + 600m)
*Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.