Heavy high skill – Wed 6.20.18

 In W.O.D.

This workout is a heavy high skill workout.  Obviously scaling is a must for most of us!

Strength/Skill:  work up to a heavy 1 rep for deadlift and/or work on muscle up drills

Conditioning: Complete as many rounds as possible in 12 minutes of:
5 deadlifts
3 weighted bar muscle-ups

Men: 315-lb. deadlift, 10-lb. ball for muscle-ups
Women: 205-lb. deadlift, 6-lb. ball for muscle-ups

Scroll for scaling options.
Post rounds completed to comments.


Related:
• Midline Stabilization in the Deadlift


Scaling
This couplet combines a heavy weightlifting movement and a high skill gymnastics movement. Pick a deadlift weight that is heavy but can still be performed unbroken in the beginning. Modify the muscle-up to a pulling movement that is challenging for you.

Intermediate Option
Complete as many rounds as possible in 12 minutes of:
5 deadlifts
bar muscle-ups

Men: 275-lb. deadlift
Women: 185-lb. deadlift

Beginner Option
Complete as many rounds as possible in 12 minutes of:
5 deadlifts
5 jumping chest-to-bar pull-ups

Men: 155-lb. deadlift
Women: 105-lb. deadlift


Saturday fun wods are usually a divergence from our normal CrossFit programming.  Come in and try the Compound at our Free Saturday 8AM class!  All fitness levels welcome!  Any movement can be scaled to fit your needs!  You can start at the link HERE or just show up in person!

Recommended Posts

Leave a Comment

Contact Us

We're not around right now. But you can send us an email and we'll get back to you, asap.