Warm-Up:
Coach’s choice
WOD prep:
Prep the movements
Hip drive, keeping the bar close and patience. You can see the parallels between bar muscle ups and Olympic lifting. It all comes down to understanding the principles of proper body positioning and dynamics to allow physics to work for you. This is why it is important to do auxiliary exercises to increase the strength that creates stability and kinesthetic awareness.
WRAPPING YOUR THUMBS AROUND THE BAR – A big benefit of wrapping your thumbs is that it helps increase activation of the pulling muscle especially the lats. In a bar muscle the power comes from (besides your hips) the lats as shoulder extension drives you up and over the bar. Additionally, wrapping your thumbs is the safer way to grip.
WOD:
Opens WOD 19.4
For total time:
3 rounds of:
10 snatches (95,65)
12 bar-facing burpees
Rest 3 minutes
Then, 3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
**See the white board and talk to a coach for your variation/scales.
NOTES:
Prior to starting this workout, the athlete will need to set up a barbell, with standard plates, to jump over during the burpees. This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may perform 10 snatches and 12 bar-facing burpees for 3 rounds. Upon completion of the first couplet, the athlete MUST rest 3 minutes while the clock continues to run. The athlete then may continue to the second portion of the workout: 3 rounds of 10 bar muscle-ups and 12 bar-facing burpees.
The athlete’s score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 12-minute time cap.
If the athlete doesn’t complete the first couplet until after the 9-minute mark, their workout is over. In this case, the athlete’s score will be 66 reps (with a tiebreak time).
Post WOD:
Banded Bully
CFS Brief:
The 2019 CrossFit Open are here. Week 3 is this Friday. We’ll do the Opens workouts in classes and as an option on Mondays.
*CFS members are invited to receive 50% off anything at the Reebok Flagship store at their headquarters in Boston from 2/5/19 – 3/31/19.
You must show proof of membership to get in. You can simply log into Zen Planner and show them your latest membership fee on your phone.
19.4. 66 reps. 5:53. Rx masters. Last three minutes did kipping practice 😀. Kudos to Matt for crushing it today.
19.4: 75 reps, 4:40 split, masters Rx. First CTBs ever so I’m happy. Thanks Igor for judging. Congrats Eric for crushing it with 118 reps Rx.
100 reps, RX. Tie breaker 4:22. Another fun one that was up my ally. I should have done (and recommend) the step up burpees. Great job John, getting better at that kip!
19.4: 96 reps, 5:44 split
I am not registered so I did Kipping pull-ups and 35# snatch. Lung burner! Great job today in the 5:30!
Nice Rob! Mind over matter!!
19.4: 118 RX. Tie breaker 5:08
Woot-woot!!! Congratulations 🙌
19.4: 66 Rx Tiebreaker: 7:11 This was better than I had anticipated, so I was happy with how it all went. Ilana was a fantastic judge and really helped me stay positive and moving throughout the snatches and burpees. I had a couple of minutes to attempt muscle ups, which were just that – attempts. This is on my “to do” list and will be conquered! Nice work by both Ilana and Jess who I had the pleasure of judging this morning. Really great to see people get after this one – Matt and JD were knocking out the muscle ups, Eric went to town on the the C2B and Rob (who prior to the WOD told me he couldn’t do C2B – I disagreed) DID do some C2B!! Really fun to watch everyone go beyond where they thought they could go. And a huge thanks to Hanna for being supportive and providing cues and tips.
I tried to mimic you during the workout, but I came up short. Pun IS intended. Nice job on this one!!
SO awesome to be at the 5:30am class for an Opens WOD. This was my only opens week where I could do the workout with my 5:30am peeps on FRIDAY! Gone again next week.
Considering my lack of attendance lately, I was still reasonably happy with this one. The snatches were heavy (all singles) and burpees always suck, but I did more than I thought I would.
74 Rx…7:25 tiebreak time.
I got 8 BMU (I assume I can’t count the 2 demo BMU in warmups…right Hanna?) which was more than I thought…and since I didn’t get 10, I didn’t have to do any more burpees! Yay me!
Thanks for the support 5:30 crew! Way to get after it!
Awesome to have you in the House this morning JD! You did fantastic! I could see you out of the corner of my eye as I was judging your fine wife 🙂 The bar muscle ups were on and I really appreciate your advice after the workout about (one day) getting my bar muscle ups.
We’ll practice those MUs tomorrow, you’ll get them!
If I can get them by Monday, I’ll put myself through this workout again 🙂
Way to go!
No doubt in my mind that you will get those muscle ups Deb. When you set your mind to something there is no stopping you!
Awesome!
Way to go on the CTBs Rob! Thanks for jumping into the end of the 5:30 class to be my judge. I appreciate all of the encouragement you gave me!
19.4
94 rx 4:58 split
94 RX
5:00 tiebreaker
Awesome energy tonight at the 4:30-5:30!
83 RX
6:13 Tie Breaker
Thanks for all the support guys!