5 Muscle-ups
5 Handstand push up (HSPU)
5 Forward rolls
B. (Travel WOD) 10 rounds of:
Run hard for one minute, rest for one minute
Post time or distance covered to comments.
Coach's Notes.
Reminder -- posting two WODs. WOD A is the primary, B gives options for those on the road for break. If you are feeling froggy, this combo makes a great "Two for Tuesday."
WOD A. Movement and scaling notes:
- Muscle-ups -- Standard sub of 3:1 pullups/dips for muscle-ups. If you're almost there, use bands or do jumping muscle-ups. Work that transition...that's what is likely holding you back. Post WOD, do some more skill work...see the progression video below for ideas.
- HSPU -- Sub piked HSPU off a box for full HSPU, do negative reps, or wall walk-ups. Preference is an option that works full range of motion.
- Forward rolls -- on the ground, not the rings. Use the mats, focus on a smooth, controlled tuck and roll with enough momentum to pop right back to standing.
Training Videos.
- "Muscle Up Progression" - from CF Estero.
- "Efficiency Tips: Muscle-ups" - with Chris Spealler. Just one of many tutorials out there, search "crossfit mucsle up"on youtube for a ton more.
- "Forward Roll Progression" - with gymnastics guru Carl Paoli. He demos a smooth transition from a handstand position. Don't be afraid to crouch and roll a little more deliberately.