Workout of the Day: Monday, 9.2.13

Hello, CFCC! 

Welcome to the next cycle of our prep for the CrossFit Total (happening on 11/1-11/2)!  If you’re feeling a bit confused by all of this check out the programming post to see where we stand.

Please note that due to the holiday today we are having classes as usual EXCEPT there will be no 330pm and no 830pm.

A little Monday Motivation:


MOVEMENT PREP: Foam Roll – 3 minutes.  Lat Stretch, 1 minute per side.

SKILL WORK: Perform the usual drills for the muscle-up then, complete the following EMOM (every minute on the minute) piece for 5 minutes depending on ability and what you feel you would like to work on more:

A. Repped Muscle-ups.

If you have ’em, complete an attempt at 1, 2, or 3+ muscle-ups EMOM.  Keep overall volume to 30 reps (so… do not go over 6 reps EMOM).

B. Banded Transitions. JUST the transition.

If you are trying to get better with the raw strength required through the transition of the muscle-up you will complete this drill for three total transitions EMOM. Completing JUST the transitions means you will get through the rings to a low dip position, drop just slightly below the rings and then get through again to the low dip position, and then do it one more time before resting.

C. Pronated Grip Pull-ups.

For those of you who are still working on having the strength to be able to complete the pulling portion of the muscle-up.  Choose a band difficulty and a number of reps on that band between 1-6 reps and complete attempts at this number of reps EMOM (a lot like the muscle-up portion – keep volume below 30 total reps).


3 Rounds of:

American Kettlebell Swing (pick your load), 25 reps

Burpees, 25 reps


Back Squats, see the format below.

The “Speed” format being used is this:

You will begin your lifting at 60% of your best tested lift and move up to 75% but no more than this depending on how your form and speed are progressing. The lifting will be a 10-minute long EMOM (Every Minute on the Minute) set where each minute begins with a set of two reps and you can spend the remainder of the minute prepping for your next set.

Written out the format is: EMOM (10 minutes): 60% of 1RM x 2, 60% of 1RM x 2, 70% of 1RM x 2, 70% of 1RM x 2, 75% of 1RM x 2, 75% of 1RM x 2, then, the remaining four minutes are up to yours or a Coaches discretion load-wise but you may not go above 75%.

Reps should feel heavy, but like you can push against them with good form.  The 7th set or so should feel like it gets a little faster.  As noted, this entire effort will take 10 minutes, but with explanation, set-up, and breakdown, we are anticipating that it will take at least 20-25 minutes. This still leaves us time on these days for other work during a session so that’s our plan!

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