In teams of two with only one athlete working at a time, complete the following in order:
100 Push ups
100 Kettlebell swings at 1.5/1 Pood
100 sit ups anchored abmat
Benchmarks Class Workout-
30 Muscle-ups for time
“Powerlifting for CrossFitters” with Mark Bell, CrossFit Journal preview video [wmv] [mov]
Pat Sherwood reviews the last two WOD cycles – video [wmv] [mov]
Dennis, would you recommend coming to this benchmark WOD if we don’t have muscle-ups? Still in the learning/transition phase of the MU and while I realize we will never get them if we don’t practice, will this class be good for practicing without being in the way of those doing it RX’d?
AJ, If you want to work on MUs and build capacity to perform MUs then I recommend coming. I will provide scaled versions based on one’s abilities. I will also coach RXd and scaled to the best of my ability with no partiality. Please keep in mind I will run the class just like all Benchmark classes and when we say 3, 2, 1, go in this class RXd will each have a set of rings and scaled may have to go thereafter. Nonetheless, 30 MUs will go quick for some and there are plenty of drills we can work for scaled.
So in short come in and CrossFit. Train Hard, Train Smart, Train to Survive! OkieDB
Sweet, can’t wait!!!!!
I just wanted to let you know that I had to reject those of you who were scaled because it would not show me scaled (even though I know that you all checked the box). I am sorry and I called Russell and he seems to think it will work out since those of you who scaled will not have to have the same stringent requirements as those of you who are competing as rx’ed. I do apologize though if it seemed odd. Also, all of you who sent in scores at this point have had them validated (as rx’ed) and I have added all of you to the team as well. Thanks Kat
Thanks for your hard work Katherine. I can only imagine how meticulous and time consuming it must be. Thank you.
Thank you for today Dennis, great class!!!
Scaled to MU transitions 9:49 worked a few different ways Dennis taught.
Thanks Kat for taking care of all the games stuff!!!
30 MU: about 23:00… my “screw the false grip” grok-form fell apart quickly. Missed a bunch… getting stuck in the transition of a miss is far more taxing than an actual MU.