03 October 2019

CrossFit North Reston – CrossFit

Skill Work

Metcon (No Measure)

Muscle Up Practice (15min)

Advanced Athletes:

After warming up, complete 8-12 min EMOM, striving to hit 1-4 reps each minute. Most should be getting comfortable on the rings.

Intermediate Athletes:

TRANSITIONS is the where most need to be focusing. The turnover phase which brings you on top of the bar/rings. You will also benefit from working on the strength aspect (see below)

Beginner Athletes:

Work towards building the strength to execute the movemet. This will be a strict pullup (bar or ring), pulling youself as high as possible. As well as a dip with as full a range of motion as possible(there are many scales out there). Try to accumlate 3-5 sets of both movements during this time.


Metcon (5 Rounds for weight)

2:00 Work / 2:00 Rest x 5

18/14 Cal Row

6 Deadlifts (Building)
Record weight EACH round


Start at 155/105


Start at 225/155

Gotta hold a good pace to get through work in 2:00 minutes.

Categories: WOD

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