CrossFit Workout 11/8/19

Warmup
3 rounds
10 goblet squat pulses
A round of the pullup warmup
10/10/10 rowing drills

Workout Warmup
2 rounds
10 wallballs
8 cal row
2 rmu/pullupy thing

CrossFit Workout

For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.
Time cap: 20 minutes

Rx’d (Ages 16-54)
♀14-lb. ball to 9 ft.
♂20-lb. ball to 10 ft.
Scaled (Ages 16-54)
♀chin-over-bar pull-ups, 10-lb. ball to 9 ft.
♂chin-over-bar pull-ups, 14-lb. ball to 10 ft.

Masters 55+
♀chest-to-bar pull-ups, 10-lb. ball to 9 ft.
♂chest-to-bar pull-ups, 20-lb. ball to 9 ft.
Scaled Masters 55+
♀jumping chest-to-bar pull-ups, 10-lb. ball to 8 ft.
♂jumping chest-to-bar pull-ups, 14-lb. ball to 8 ft.

Coach’s Note:
This is a fun one! The way I see it, there are 4 different categories of strategy here:

  1. People who aren’t anticipating muscle ups/pullups for scaled. These people should ignore the gymnastics portion of this workout, and attempt to do the rowing and wallballs as fast as possible. The transition onto the rower is the slowest part of this workout, so pick the largest set of wallballs you can realistically hold, and then work the math back from there. Once you’re done, rest and then take a few shots at it!
  2. People who are close to muscle ups/pullups but can’t do them on command. You should spend 5ish minutes at the beginning attempting muscle ups/pullups. In between attempts, do a very small (5ish) wallballs to chip away a bit. After 5 minutes switch to grinding through wallballs and taking single muscle up attempts. It’s more important that you finish the wallballs and rowing than anything else. Once you’re done, it’s back to attempting the muscle ups/pullups.
  3. People who can do muscle ups but 40 isn’t happening. Prioritize muscle ups and the movement that interferes with muscle ups less for you for the first 10:00. For almost everyone, ignore the row, and get through as many muscle ups and wallballs as you can. For the few of you for whom wallballs are the hardest part of this workout, prioritize the wallballs and chip away at the muscle ups for the whole workout.
  4. People who have a shot at finishing this workout. I’m biased here, but personally, I think the row is best left as a big chunk at the end. You can dig on a rower in a way you can’t for muscle ups and wallballs, and the transitions will slow you down a lot on the row. Break up the muscle ups into something that’s about 30% of your max set, and then break the wallballs with that in mind. Once you get on the rower, it’s similar to a 1k time trial. Start off at a pace you hate, and then close your eyes and go to the daaaaaark place. Let’s go!!!