Here’s a taste of one of this year’s CrossFit Games workouts:
For Time:
400M Run
18 Muscle-Ups
400M Run
15 Muscle-Ups
400M Run
12 Muscle-Ups
*Each time you break a set of muscle-ups you must run 200M
*If scaling is required you may reduce the reps or substitute the ring muscle ups with bar muscle-ups, C2B pull-ups, pull-ups, ring rows etc.
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At home we will remember them:Lest we forgetWarm-up:Partner or solo run 1 minute out/back.Mobility- Ankles>Hips>Shoulders Alternate with a partner:Five cycle of:1x Pull-up/2 x Push-up/3 x SquatsRun 100m (High knees/Boots to Glutes) Join us for a hero workout.Partner “Murph”Run 1.6km (4 minutes out/back)100 Pull-ups200 Push-ups300 SquatsRun 1.6km *Both partners to complete the run.*Tag in/out and share reps between partners (in order of movement). Option 2:Individual.Run 1.6km (4 minutes out/back)then, complete 10, 15 or 20 rounds of:5 Pull-ups,10 Push-ups,15 SquatsRun 1.6km *This option provides an opportunity to complete appropriate repetitions based upon individual ability. This is a hard work: partitioning the repetitions makes this workout more achievable. Although we can not be together physically today we would like as many people come together to share in comradeship and community in honor of those that made the ultimate sacrifice. Please refer to the link to join in the Light Up The Dawn initiative.
