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Tuesday, 7-29-2014

28
Jul

Tuesday, 7-29-2014

We just couldn’t call ourselves a CrossFit gym if we didn’t do at least one of the latest 2014 CrossFit Games events:
 
THERE WILL BE SCALING OPTIONS AND DON’T WORRY ABOUT 90% OF OUR COMMUNITY WILL BE SCALING THIS SOMEHOW (see below)
 
Workout of the Day
2014 Games Individual Event #7 – “The Muscle-up Biathlon”
For time:
400-meter run
18 muscle-ups
400-meter run
15 muscle-ups
400-meter run
12 muscle-ups
**Each time the athlete breaks a set of muscle-ups they must run a 200-meter lap. In other words, every time you come off the rings or pull-up bar, you must run a penalty lap of 200m.
 
 
We will draw this one out a bit and do a 25-min time cap instead of the 18min time cap at the Games.
 
TIME TO BEAT IS 10:00-something by Cody Anderson who went UNBROKEN on every set.  WOW.Post your scores to the Whiteboard.
 
This event was my personal favorite of the 7-day competition.  A combination of the Olympic Biathlon along with high skill body weight movements with LOTS of strategy.  Check out the event archives on the Games website.
 
SCALING
As always, scale to your fitness and ability level.  The first set should take 2-4 sets to complete, 2-3 for the second, and 1-3 for the third set.
1) Scale the Muscle-ups to 15-12-9 or 12-9-6 or 9-6-3.
2) Scale to Chest-to-bar pull-ups of 30-25-20
3) Scale to Chin-over-bar pull-ups of 30-25-20
These are just a few options to get you thinking of your capacities and you are welcome to get creative with your coach as well.
 
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