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Skill
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Muscle-up Progressions
Today some practice on the progressions. Where do you struggle? The pull? The transition? The dip? Today we’ll go over some drills.
If you have linked MUs, split from the group and complete 3 max unbroken sets.
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WOD
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Deadlift
1 – 1 – 1 – 1 – 1 – 1 – 1
The 7 singles are your working sets. Warm-ups and sets at 80% or less aren’t included there. Once you get heavy, count those towards those singles. This does not need to be a PR day, though it could.
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Bennett’s Friday going away bro (and sis) sesh!
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Last week wrapped up an eight week wave of programming. We hit a bunch of benchmark WODs, as well as several tests of your lifts. Congrats to those of you who PRd on WODs and/or lifts, there were a ton of you! Before we start the next programming cycle, we’re going to be hitting some mainsite WODs for the next several weeks. CrossFit.com is where it all started for us, and it’s really fun to hit the WODs they post. You’ll see that there is definitely a different flavor to the mainsite WODs, and that’s good for us to tap into. One thing that will be different is that for the next several weeks there won’t be a strength wave like we usually run. This will give you a chance to take a break and recover a little bit. However, as you can see from today’s WOD, it is heavy deadlifts rather than a conditioning workout. It’s good to switch things up a little bit, so go into it with an open mind and enjoy it. Don’t worry, you’ll still get a shot at lifting heavy things.
In place of strength work, you’ll see several skill days built in. These days the coach will go over the finer points of the movements and you’ll get some practice. If you have the skill down, there will be some specific work programmed for you to do. Make sure you get that work in, it will benefit you.
Enjoy the different flavor the next few weeks!
