by Mark Divine
Functional
Nov 18 2011 in Workouts by Mark Divine
Baseline: ROM Drills. 3 rounds: 200M run, 20 x Wall balls, 10 x hollow rocks
Strength: Work to 3RM Thruster
Stamina: Chipper, not timed: 15 x Thruster @ 90% 3RM, 75 x Sumo Dead Lift High Pull (75# bb), 200M walking lunge
Work Capacity: 5 rounds for time:
- 5 x Muscle Ups
- 10 x Hand Stand Push-ups
- 20 x Burpees
- Run 400M
Durability: Run 2 miles at moderate pace. Active Stretch or Yoga
Equipment: Wall Ball, Oly set, Rings. Train hard and stay safe. –Mark Divine
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What is a leg lever?
RJ check out the excercise demos under sealfit journal it sill show you there
Thanks Mike C. Any idea under what demo it is?
how many bar muscle ups should i sub for ring muscle ups?
I believe its 3 bar to every 1 ring.. l know thats what it is for ring dips.
exactly right, same goes for pull ups. 3 for 1 in both exercises.
shoulders? are you alive? I know this week has been rough, but I promise a nice hot epsom salt soak in the future.
I found it Mike C. Thanks
Coach, et all,
I’ve heard some conflicting word on muscle ups. In doing the muscleup I have to have a pretty good false grip in coordination with a kip. However, many of the crossfit games wods had the standard set at palms out. For me, this loosens/takes away the false grip. Do you have a prescribed way? I would like to add that the false grip forces a bend in my arms, which may make the movement easier, is this cheating?
Thanks,
DaveB
Dave,
Check out gymnasticswod.com for a good video on how to do muscle ups with a regular grip
USAF, Ha! Shoulders, are you alive indeed! Tough week to be a deltoid.