Open WOD 15.3 @ Indestri Jan 20/17
Indestri Progressions
As you know at CrossFit Indestri we love to focus on progression work and do not believe in pushing complex movements, but firmly believe in teaching them to all skill levels. We do this through our progression work and Coach Steph and I are very influenced by gymnastics standards from various coaches but we preach the same message.When doing a muscle up we believe you need to break it into multi parts and build each part perfect before ever attempting one. This is mainly for safety and shoulder health but is also to stop us from developing bad habits early in the movement. Learn perfect movement, become a perfect mover. This is across the board for weight lifting, power lifting, gymnastics and endurance work.The Muscle up may never be in your tool box, but all the tools for one will always be taught to you.Enjoy this video Via Carl Paoli on MU progresion #1
Friday January 20th 2017
Focus: 15 mins
Strict weighted Pull ups5x5&Muscle up Progressions.
Workout Of the Day: 15.3
Open WOD
Complete as many rounds and reps as possible in 14 minutes of:7 muscle-ups50 wall-ball shots100 double-unders
Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet.Lvl 2 Fitness
Complete as many rounds and reps as possible in 14 minutes of:7 Jumping Bar MU50 wall-ball shots100 double-unders/250 Singles
Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet.
Lvl 1 Technique
Complete as many rounds and reps as possible in 14 minutes of:50 wall-ball shots200 single-unders
Men use 14-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet.
Cash Out:
.Check back each night at 8pm for the next days WOD
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