The CrossFit Games Open is coming at the end of February! Each week of the Open you have the option to perform either the Rx or Scaled version of the workout. One of the major hurdles for many people in the Open is ring muscle ups (see last Wednesday’s 15.3 WOD). We’re going to incorporate more muscle up drills starting today and extending through February to help develop the strength and technique to learn or improve on muscle ups!

Gymnastics Skill
Ring Muscle Up – Pulling
Beginner: EMOM 6 – 4-8 Ring Rows or Hinge Rows
Intermediate: 5 rounds of 5 ring pullups with hold at the top
Advanced: 5 rounds of 3 sets of 2 ring pull-ups with hold at the top + 1 ring muscle up

WOD
2 rounds for time (20 minute cap)
30 Deadlifts, 225/155
30 Wall Balls
30 Calorie Row
30 Handstand Push Ups

This is a variation of CrossFit Open 16.4

I’m super proud of Coach Matt’s performance at the Fittest Games this weekend! He entered the weekend unsure if he’d be able to perform any right leg pistols after a week of snowboarding caused some knee pain. He pushed through and consistently knocked out reps and finished with one of the top scores on the United We Handstand event and earned a spot in the finals (top 10 athletes per division).

Monday Results