12Mar18

By
 In Daily WOD
CrossFit HQ has a difficult time putting together workouts that both a) determine the fittest to go to regionals, and b) help to build the inclusiveness of this community. Firebreathers and Grammies both have to be able to participate and put up scores. You’ve seen this workout, and are likely angry at some aspect of it; the Rx is a significant jump up from the Scaled in weight and difficulty. It’s oddly possible that you may actually have Muscle Ups in your wheelhouse, but may not actually even get to them. This workout requires a very broad level of fitness. There is no aspect of your skills and abilities that isn’t going to be tested in this 14 minutes! I haven’t seen anyone beat the timecap yet, though I think that the best will finish around the 12:30 mark.
If you’re a “mostly Rx” athlete, this WOD will have you staring at the rings for a muscle up; if you’re a “mostly scaled” athlete, you will mostly be staring at the pull-up bar attempting your first pull-up. Welcome to the week where we see the most first muscle ups and pull-ups!
Workout of the Day:
Scale:CrossFit Games Open 18.3 Scale
With a 14 minute cap, 2 rounds for time of:
100 single-unders
20 overhead squats 45/35 lb
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches 35/20 lb
100 single-unders
12 chin-over-bar pull-ups


Rx: CrossFit Games Open 18.3.
With a 14 minute cap, 2 rounds of:
100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups

“It’s better to be a lion for a day than a sheep all your life.” – Elizabeth Kenny

 
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