The latest workout of these CrossFit® Open has also been announced. There has been a lot of talk this week about missing skills and what it would be nice to face to finish in style. As many expected (and had speculated), i came out "Muscle up" and"Wall balls".
A very nice, but very heavy WOD. Dave Castro, of course, has decided to raise the standard by inserting a difficult skill for many athletes: RING MUs.
We have created surveys to understand the reactions of our readers and actually the muscle ups put a strain on everyone (thank goodness there is the version scaled to save us!).
Index
But let's see the WOD a bit:
we at CrossMag we could not miss this last appointment with ours video tutorial to help you overcome (to the best of your ability) this final phase:
As you have just seen, the final wod has a total of 240 repetitions: 40 ring-muscle-up (RMU), 80 cal ROW and 120 wall balls. The different thing is that instead of following this order, the athlete can start where he wants and split the WOD as he wishes in a 20 minute time cap.
There are no restrictions on the sequence, the combinations of movements or the corresponding reps. The repetitions of a movement must not be completed before the athlete finishes the repetitions of another movement. In conclusion, you manage yourself as you see fit.
But the advice always remains to create a strategy from the beginning. Dividing everything it's easier to close it. Let's see together 3 ways to finish it based on your MU ring skills:
EXCELLENT: who makes 10 to 15 RMU unbroken
Divide it into 10 rounds of 4 RMU + 12 wall balls, leaving the 80 calories at the end. The goal is to give the best of yourself to get to the end faster.
MEDIUM: who makes 6 to 9 RMU unbroken
Divide in rounds from 1 to 3 RMU, 8 cal al row and 12 wall balls.
Otherwise, make an AMRAP from 10 'of RMU and, in the tenth minute, do the ROW and the wall balls. This strategy is suitable for those who cannot reconcile the RMUs with other movements.
BASE: who does the RMU one by one
Make 5 rounds of 20 wall balls and 13 rounds at the ROW (on the last lap make 15 cal to complete), doing your best.
Use the remaining time for make as many RMUs as possible - and never between rounds.
The strategy is valid for those who want to improve and for those who know how to make the first RMUs in a row. Maybe you have the same success as Iceland's Annie Thorisdottir, who did so in her first Games in 2009!
PROGRAMMING RING MUSCLE UPS TUTORIAL:
https://www.instagram.com/p/B4nHlWsoYpp/?utm_source=ig_web_copy_link
For those who did not have the RMU, the version scaled gives the possibility to do i pull-ups in their place, but guys, the strategy is the same since the repetitions are those. Everyone knows their body and their limits; don't be a hero because you don't need it!
THE TIPS OF JACOB HEPPNER TO FACE THE OPEN 20.5
What do you say, is it feasible? We believe so!
Good luck then 😉