10/16/2020

Strength:

EMOM x 15 MINUTES

MIn 1 - :40 Bar Muscle-Up Practice

MIn 2 - 5 Deadlift (Building)**

Min 3 - Flow Stretching

*No more than 3-5 reps of Jumping BMU, Kip to Deep Pull, or BMU attempts.

**Build from Moderate to Heavier than Workout Weight. (No Measure)

WOD:

AMRAP x 15 MINUTES

3 Muscle-Ups (Bar or Ring)

9 Deadlifts (255/165)|(165/115)

15/12 Cal Bike

COOL DOWN FOR RECOVERY

1:00 Slow Cat-Cows

2:00 Child's Pose

2:00 Seal Pose

1:00 Slow Cat-Cows

SCALING *Reps, Loading, Volume*… Bar/Ring Muscle Up --Since athletes are only completing 3 reps at a time we want to see everyone move through unbroken. For athletes not proficient in Bar or Ring Muscle-Ups, we can choose a scaling option that will keep our athletes moving, but will take no more than :30 each round. For athletes that can, we can scale back the volume on the Muscle-Up to something they can hold onto unbroken each round (maybe even 1 or 2 Muscle-Ups). Deadlift -- We are looking for our athletes to hold onto the bar for at least 6 reps unbroken before putting it down. We can scale the weight (looking for something just slightly heavier than what they would normally use). Bike -- 1:00 or less each round- for some of your athletes, that might mean scaling back those calories to 12/8, or any goal that will allow them to finish in that time frame!

*Movement Adjustments*... BMU -- Substitute for Burpee Pull-Ups, or DB Bent Over Row + Ring or Box Dip for any athlete that cannot hang from the bar. Deadlift -- KB or DB Deadlifts can be used as modifications if an athlete cannot hold onto the Barbell today. We can also sub a Goblet Squat or Front Rack Reverse Lunges if an athlete cannot hinge today. Bike -- We can sub a 200m Run, but we’d ideally stay away from rowing today to not interfere with the grip on the bar and barbell.