A few of the many DCFers who came to Carson, CA to cheer on their favorite athletes at the Stub Hub Center. There are still two more days of competition and you can catch it all at Games.CrossFit.com.
Mobility: Shoulder Mobility.
Skill Practice Warm Up: None
Workout: “Still of the Night” – 3 rounds for time.
4 bar or ring muscle ups (Advanced: 4 reps, Intermediate*: 3 reps, Novice: 3 band assisted ring muscle up)
4 power snatch (Advanced: 135lbs, Intermediate*: 83lbs, Novice: 53lbs)
30′ dumbbell walking lunge –one in each hand- (Advanced: 35lbs, Intermediate*: 20lbs, Novice: none)
Row (Advanced: 500m, Intermediate*: 400m, Novice: 300m)
1 minute rest
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 13 – 18 minutes. (the Plan D Competition scale up is 4 rounds at 155/105 snatch and 45/30lb dumbbells).
Coaching Tips: Muscle ups and ‘heavyish’ power snatches can be kind of scary, but don’t be afraid! The coaches will make sure everyone is scaling correctly so that you get the best benefit from the workout. Make sure you are thoroughly warmed up and have practiced both movements plenty of time before starting the workout. That being said, there is only 4/3 and 4 repetitions per round of the ‘hard stuff’ (and you’ll be doing these movements after a rest each round).
Keep your chest up on the lunges and make sure that you row hard! Don’t settle into a slow pace because you have the full minute to rest!
Compare To: 13 – 10 – 15