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The 2017 CrossFit Open Begins February 23

NEWS:

As we enter the 7th year of the CrossFit Open, one thing is for certain, Muscle Ups will most likely appear. Over the course of the next 5 weeks leading up to the 2017 CrossFit Open, we have devised a training plan that will move you closer to getting your first muscle up as well as refining the muscle ups that you already have. 

Most athletes at CrossFit Hamilton have the necessary strength of being able to pull themselves to the rings and push themselves above the rings. In most cases, athletes need to refine the technicalities in order to appropriately apply their strength. 

The skills and drills will be apart of the warm-up on Monday, Wednesday and Friday at CrossFit Hamilton.  We are confident that if you follow this program, you will move closer to accomplishing and/or refining a muscle up.

Be sure to check out CrossFit Hamilton’s Instagram @crossfithamilton

WOD:

MEN – includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 power cleans, 135 lb.
20 muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 power cleans, 95 lb.
20 muscle-ups

 

FORMAT:

*We will be retesting Open Workouts every Monday leading up to the 2017 CrossFit Open.

*Know your previous score and know what it will take to beat it. 

*Scale Muscle Ups to 3 Pull-ups + 3 Push-ups per 1 Muscle Up

 

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