WOD: Saturday 220806

Another year, and another CrossFit Games in the books (nearly). Hope all that wanted to go and watch got there, or saw some of it on tv. Until next year CrossFit Games.

• Daily Focus

We are focused on pulling strength today, and even more specifically the grip. We will be starting things off with a 1RM weighted pull-up today. This is a great benchmark that can be really fun for athletes of all levels to see. We can choose a weight as little as 1 pound and sky’s the limit on load for what we can get on our top athletes. For those athletes still developing their first pull-up let's choose the lightest possible band they can get one rep on and hit that for 8-10 reps. We will then get into a very grip intensive workout with the partner version of “Dobogai.” The goal with this one is to have about 30 secs work to 30 secs rest. Each partner will do the 22 m farmers carry, but then the partners will split the reps on the ring muscle-ups. If athletes choose to do this solo, they should be able to hit the ring muscle-ups in 3 sets or less every single round.

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• Gymnastics

Ring Muscle-up Skills + Drills-

For quality:

2 rounds of:

Top Support Hold, 10 secs

Lower-to-Dip Bottom, 3-5 secs

Bottom Dip Hold, 10 secs

-- then --

3x3 Toenail Spot Muscle-up (with pauses)

-- then --

5-7 mins of:

2-4 Banded Ring Muscle-ups

3 Muscle-up Swings + 1 Kip-to-Hips

Spotted Ring Muscle-ups

Full Ring Muscle-ups

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• Points of Performance, Coaching Cues, & Scaling Modifications

Ring Muscle-ups: Work on engaging the lats and having the arch to hollow position create the movement that allows for the hip to drive toward the rings, then pull the feet back underneath you as we throw the torso on top of the rings.

-Scale: We can move to banded ring muscle-ups, box transition ring muscle-ups, or move to a strength progression with strict pull-ups + strict dips, or toenail spot pull-ups + push-ups.

Farmers Carry: Belly tight, kettlebells at the sides and chest tall. We want to move fast, but under control and not running with the weights.

Strength: 1RM Pull Up

Take 10 mins to find a 1RM.

MetCon: Dobogai

7 rounds for time of:

8 Ring Muscle-ups

Dumbbell Farmers Carry, 50/35 lbs, 22 m

Partner Dobogai

Teams of 2 - 7 rounds for time of:

8 Ring Muscle-ups

Dumbbell Farmers Carry, 50/35 lbs, 22 m

U.S. Army Captain Derek A. Dobogai, 26, of Fond Du Lac, Wisconsin, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Infantry Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on August 22, 2007, in Multaka, Iraq, of injuries suffered when his unit's helicopter crashed. He is survived by his parents, David and Lisa, and brothers, Daniel and David Jr.

Accessories:

3 rounds for quality of:

10 Chest Supported Trap-3 Raises, pick load

15 Banded Face Pulls

6 Cuban Rotations, pick load