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workout of the day
[WOD]

tuesday

6/20/2022

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Metcon

​For total reps:
EMOM 14:
Min. 1 | :30 box jumps (24/30 in)
Min. 2 | Muscle-ups

Intended Stimulus:
  • Today is an opportunity for athletes to work on higher gymnastics skills under fatigue.
  • Athletes should try and use a higher box that allows them to complete 5 to 10 reps every :30.
  • The number of muscle-ups performed will vary based on the individual's skill set, but the athlete should be able to perform at least 1 rep each minute.
  • Perform a muscle-up progression that covers the majority of the scaling options for today's workout. During this time, there could be an opportunity for an athlete to attempt their first muscle-up.
  • If an athlete can't successfully perform a muscle-up in the warm-up, then they shouldn't be attempting them in the workout. Instead, they should put effort into a scaling option that will best carry over to them performing a muscle-up. Today is not the day to try and fail over and over.

Post-work

On a 10:00 clock:
Build to a heavy 3-rep strict chest-to-bar pull-up
– Add load by holding a DB between the legs
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    Coach Erin

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E-mail: erin@fortcollinscrossfit.com

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    • Contact Us
  • Youth Programs
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