Call Us: 609.915.8516

Thursday July 12 2018

CFH goes to the Beach! Sunday, July 15, Asbury Park. If you plan on coming, please let us know!

UPDATES:

  • No classes / open gym on Sunday.

WOD:

12 min. AMRAP

3 – 6 – 9 – 12 – 15 . . .  +3’s

Ring Muscle Ups ***

Deadlifts #275/185

FORMAT:

  • Heavier Deadlift & higher skill gymnastic today.
  • Choose a weight that is challenging but still manageable in terms of completing rounds in less than a few sets.
  • For Ring Muscle Up Scales: 2 Pulls + 2 Pushes per 1 Muscle Up
    • Pull Options: Chest to Bar Pull-ups, Regular Pull-ups, Jumping Pull-ups, Ring Rows
    • Push Options: Ring Dips, Push-ups (utilize Coach Dave’s “HSPU” Seminar for proper Push-up scaling)
    • Example: 3 Muscle Ups = 6 Pulls + 6 Pushes.
    • Example: 6 Muscle Ups = 12 Pulls + 12 Pushes
  • Scale as needed with this workout.
    • If you are able to complete Muscle Ups but not at the above volume, perform less Muscle Ups per round.

 

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