1:00AM
Tuesday Track Triplet
08.7.2012 WOD Level 2 ;)
Skill: Bar muscle up/ split snatch tech work
See Video
Workout of the Day
Part 1:
widomaker sucide sprint x 2 (down, up, down, up)
rest 1 min:
200m buy in:
Part 2: 2012 CrossFit Games Ind Track Triplet
3 rounds for time
8x split snatch @115/75
14x CTB PULLUP (elite 7x bar muscle up)
400m run
Scaling
14x CTB PULLUP- cockdiesel is 7x bar mu
Split snatch subs- 95/65, 75/55 alternating legs
Points of Performance & Trainer Notes:
This is our 4th workout we are testing from the past few CrossFit Games. Similar to last Tuesday this workout will blend both work capacity and skill. Two very important components in fitness. Use your time learning the split snatch and really try to stomp that front foot. The movement is identical to the split jerk, and the setup is the exact same as the traditional power or squat snatch. The difference is rather then pulling your body under the bar you will scissor your feet, exact same footwork as the split jerk, and recover front foot first, then back foot last. Push the pace on the runs, and get better today.* Remember we are just testing here, so no matter what your score, record it, and lets learn from it, for a more refined perscription moving forward.
Update on 08.6.2012 by
Matt
Matt
Reader Comments (5)
great video - would have been nice to watch it before the 6AM class.
Great Video - this includes lots of points I will be covering in the Gymnastics Workshop on Aug. 22nd! Body shapes are essential!
who in the AMs got a bar MU??
were there any badasses out there who haven't yet hit a ring MU, but got one on the bar??
it looks so easy and effortless in that video, but then i remember how hard it is for me just to get my collarbone high enough to hit the bar, hahah.
Kevin R. did bar MUs for at least part of the WOD. I think he probably tells people CrossFit is easy since he doesn't seem to struggle with much.
I am going to stay positive about this workout:
1) There are no burpees
2) 3 rounds of thing I suck at versus 5
3) Tomorrow is a rest day