Pre WOD:
Push Strength
Bench Press 4×5 @ 2-3 rir
WOD:
CrossFit Open 26.2
Open 26.2
𝗙𝗼𝗿 𝘁𝗶𝗺𝗲:
80 ft (24 m) Dumbbell Overhead Walking Lunges
20 Alternating Dumbbell Snatches
20 Pull Ups
80 ft (24 m) Dumbbell Overhead Walking Lunges
20 Alternating Dumbbell Snatches
20 Chest to Bar Pull Ups
80 ft (24 m) Dumbbell Overhead Walking Lunges
20 Alternating Dumbbell Snatches
20 Muscle Ups
Time cap: 15 minutes
𝗪𝗲𝗶𝗴𝗵𝘁:
♀ 15 kg (35 lbs) dumbbell
♂ 22,5 kg (50 lbs) dumbbell
𝗪𝗢𝗥𝗞𝗢𝗨𝗧 𝗩𝗔𝗥𝗜𝗔𝗧𝗜𝗢𝗡𝗦
𝗠𝗮𝘀𝘁𝗲𝗿𝘀 𝟱𝟱+
♀ 10 kg (20 lbs) dumbbell
♂ 15 kg (35 lbs) dumbbell
𝗦𝗰𝗮𝗹𝗲𝗱 (𝗔𝗴𝗲𝘀 𝟭𝟲–𝟱𝟰)
♀ 10 kg (20 lbs) dumbbell, jumping pull ups → pull ups → chest to bar pull ups
♂ 15 kg (35 lbs) dumbbell, jumping pull ups → pull ups → chest to bar pull ups
𝗦𝗰𝗮𝗹𝗲𝗱 𝗠𝗮𝘀𝘁𝗲𝗿𝘀 𝟱𝟱+
♀ 5 kg (10 lbs) dumbbell, jumping pull ups → jumping chest to bar pull ups → pull ups
♂ 10 kg (20 lbs) dumbbell, jumping pull ups → jumping chest to bar pull ups → pull ups
𝗦𝗧𝗥𝗔𝗧𝗘𝗚𝗬
If you have them, this workout is decided on the ring muscle ups. The goal in the first two sections is to move efficiently and arrive to the rings with enough time and just enough fatigue to still execute your plan. The lunges, snatches and pulling should feel controlled. Think about saving your grip and shoulders so that you have something left when you reach the final movement.
𝗟𝗲𝘃𝗲𝗹 𝟯- 𝗚𝗼𝗼𝗱 𝗮𝘁 𝗥𝗶𝗻𝗴 𝗠𝘂𝘀𝗰𝗹𝗲 𝗨𝗽 𝗮𝗻𝗱 𝘄𝗶𝗹𝗹 𝗰𝗼𝗺𝗽𝗹𝗲𝘁𝗲 𝘁𝗵𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁
For elite level athletes the goal is to push the tempo enough in the first two rounds so that you create a good time window for the ring muscle ups. You still want to focus on efficient movement where you while moving fast are thinking about using as little energy as possible on the DB Movements.
If you are an athlete where Grip is often the limiting factor: Split up the Gymnastics from the start with short breaks.
When you get to the Ring Muscle Up you have two options. Either go for a longer rest and start with a big set (this often works very well for the explosive athlete). Or start right away with smaller sets and short breaks (Usually works well for the more Enduring Athlete).
𝗟𝗲𝘃𝗲𝗹 𝟮- 𝗛𝗮𝘃𝗲 𝗥𝗶𝗻𝗴 𝗠𝘂𝘀𝗰𝗹𝗲 𝗨𝗽 𝗯𝘂𝘁 𝘄𝗶𝗹𝗹 𝘀𝘁𝗿𝘂𝗴𝗴𝗹𝗲 𝘁𝗼 𝗱𝗼 𝗮𝗹𝗹
Perform the first part fast but in control. Split up the gymnastics and possibly DB Snatches. While you can have an elevated heart rate when you get to the ring. You want to make sure to not feel fatigued in either Grip or Lock out.
Almost think that the workout starts on the Ring Muscle Up and that you for the first part just want to stay ready for it.
When you get to the Rings:
Take an extra rest and chalk your hands good.
Commit to both the speed into Superman and the Transition. You really need to throw yourself over the rings while pressing the rings down.
Keep your set to a number where you could have done 1-2 more repetitions.
𝗟𝗲𝘃𝗲𝗹 𝟭- 𝗗𝗼 𝗡𝗼𝘁 𝗵𝗮𝘃𝗲 𝗥𝗶𝗻𝗴 𝗠𝘂𝘀𝗰𝗹𝗲 𝗨𝗽
For this group the pacing depends on how good we are in the bar. If our Pull Ups and Chest to Bar is good verything is about getting a good tiebreak before the Ring Muscle Up. Go fast on the DB movements and split the Pull Ups smart with very short breaks, this is a sprint
If we have a few Pull Ups and CTB Pull Ups we need to be smarter. Find a number of reps that we can do every set where the break stays short
𝗠𝗼𝘃𝗲𝗺𝗲𝗻𝘁 𝗙𝗼𝗰𝘂𝘀:
𝗗𝘂𝗺𝗯𝗯𝗲𝗹𝗹 𝗢𝘃𝗲𝗿𝗵𝗲𝗮𝗱 𝗪𝗮𝗹𝗸𝗶𝗻𝗴 𝗟𝘂𝗻𝗴𝗲𝘀
Find a rhythm where you hit the distance consistently. For example you might aim for 6–7 steps per segment and repeat that pattern the whole way.
This creates a stable rhythm and helps you move faster.
It can also be smart to switch arms every segments to keep the shoulders balanced and avoid excessive fatigue.
𝗔𝗹𝘁𝗲𝗿𝗻𝗮𝘁𝗶𝗻𝗴 𝗗𝘂𝗺𝗯𝗯𝗲𝗹𝗹 𝗦𝗻𝗮𝘁𝗰𝗵𝗲𝘀
Stay relaxed and smooth. Use the hips and legs as much as possible and avoid overusing the arms.
The goal here is to save grip and shoulders for the pulling later in the workout. You do not gain a lot by pushing the speed on these
𝗣𝘂𝗹𝗹 𝗨𝗽𝘀 / 𝗖𝗵𝗲𝘀𝘁 𝘁𝗼 𝗕𝗮𝗿
Only pull as high as needed. Touch the chest just enough on the bar and avoid pulling excessively high.
Focus on efficiency and minimize grip fatigue so that your hands and shoulders are ready for the rings. A short break does not take a long time but save the grip a lot
𝗠𝗲𝗻𝘁𝗮𝗹 𝗔𝗽𝗽𝗿𝗼𝗮𝗰𝗵
Stay in control on the first part. Then be ready to attack the ring muscle up. Here you need to be tough and commit for every rep
Warm Up:
𝗔, 5-10 min Optional Erg
𝗕, 𝟭-𝟮 𝗥𝗼𝘂𝗻𝗱𝘀:
20 sec Passive Hang
5 Scapula Push Ups
5 Scapula Pull Ups
5/5 Dynamic Couch Stretch
𝗖, 𝗘𝗠𝗢𝗠 𝟲 𝗺𝗶𝗻:
𝟭. 10 Alternating Dumbbell Snatches (build weight)
𝟮. 12m m/20 ft Dumbbell Overhead Walking Lunges (time the steps) (build weight)
𝟯. 10 Perfect Ring Swings
Prepare for the Gymnastics and do 1-2 sets of 2-5 reps of each movement.
𝗗, 𝟭 𝗿𝗼𝘂𝗻𝗱 𝗮𝘁 𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝗽𝗮𝗰𝗲:
6.1 m/20 ft Dumbbell Overhead Walking Lunges
6 Pull Ups
6 Alternating Dumbbell Snatches
6 Chest to Bar Pull Ups
6 Alternating Dumbbell Snatches
1-3 Ring Muscle Ups
Optional Workout:
For time (40 sec ON/20 sec OFF)
40-30-20-10 reps of:
Wall balls, 9/6kg (20/14 lbs)
Burpee over Bar
– Between all sets:
10 Power Snatches, 50/35kg (110/75 lbs)
TC 25 min
Post WOD:
Shoulder accessory
3 Rounds of
8+8 Landmine Press
10 Seated Bent Over Lat Raise
15 Banded Face Pulls
