/var/www/html/wp-content/themes/Divi/single.php Thursdizzay | Spartan CrossFit

3 RFt

400m run

21 OHs 115/80

12 ring muscle ups


Here’s some skill for us, Tribe! Today we venture into a triplet that taps into weightlifting, gymnastics AND monostructural! 3 rounds with an 18:00 cap beginning with a 400m rum followed by 21 overhead squats at a moderate load, and then each round is wrapped with 12 ring muscle ups! The main focus are the muscle ups. More time will be spent on those twelve reps than on either of the other two. That said, the run and the OHS should be treated as a buffer between rounds of muscle ups. The scale for the muscle ups (today) is 2/1 pull-ups (on rings) and dips, or 1/1 Burpees pull-ups on rings. Don’t use the banded bar muscle ups today, get some ring work in! The load in the OHs should be addressed seriously, we don’t want that to be a large chunk of our time used up on them. Get after each run and leave as much time for the rest as you can. Good luck, Tribe!!