150809 Sunday – “Red Corsair”
Mobility: Shoulder Mobility.
Skill Practice Warm Up: None.
Metabolic Conditioning: “Red Corsair” – For total time.
(Performance: 4 rounds, Athletic*: 3 Rounds , Health: 3 Rounds )
Ring Muscle Ups (Performance: 5, Athletic*: 2, Health: 5 strict chin ups + 5 kipping ring dips )
12 Thrusters (Performance*: 95lbs, Athletic: 65lbs, Health: 20lbs dumbbells)
24 Abmat Sit Ups
12 Overhead Plate Lunge Steps (Performance: 45lbs, Athletic*: 25lbs, Health: 15lbs)
Row (Performance: 500m, Athletic*: 500m, Health: 450m)
1 Minute Rest
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 20 – 30 minutes
Scale Up: 135/85lb thrusters, plate lunge 50′, ladies do 4 muscle ups
Compare to: New Workout
Coaching Tips: If you can do at least one muscle up, try and do the first round with actual muscle ups and the ‘Athletic’ scaling. When you come back to round 2, decide based upon how you feel and what the coach thinks. Don’t risk injury! People doing the strict chin ups should use no band, or as small of a band as possible. If ring dips aren’t your cup of tea, do ring push ups. Everyone should take their time getting through the first part (deliberate, ‘beautiful’ reps), then speeding up as the round progresses to the end. The rows should be sprints at the end of each round. Be sure to really use your legs and avoid early arm pull on the rower. Early arm pulls will blow up your biceps and make the muscle up/chin ups much harder for the next round. If you finish 3 rounds in under 17 min, you can think about doing a 4th round.
Optional ‘Cash Out’: None.