RowSki Balls – CFS

Aug 7th, 2017

Category: CrossFit

RowSki Balls – CFS

Ryan – Bad @$$

Whether you’re working towards your first muscle-up or looking to make them more efficient, gymnastic drills are always beneficial. Check out our quick video on a drill you can do in and outside of class!

Warm-up
EMOM 9
1. 15/12 Cals on Rower
2. 12 False Grip Ring Rows
3. 15 Wallballs

Skill
Muscle-up
Ring Dip

Strength
1. Press
3-3-3-3
2. Push-press
2-2-1-1-1

WOD
40-30-20
Row/Ski for Calories
Wallballs
5-4-3 Muscle-ups after each round

Level 3- 15-12-9 Ring dips – check out this scaling option
Level 2- 10 Ring Dips after each round – check out this scaling option
Level 1-30-20-10; Ring or Bench Dips
ADV- 10-8-6 MUPs after each round

–  Coaches Tip –
if you have gotten a muscle up in the past or can do a few, scale the number further, do 1 a round or give one good attempt at one. Banded Bar Muups or transitions are also an option depending on which one you would benefit more from.

DISCUSSION 10 Comments

  1. Jen Merinder 08/08/2017 at 1:19 pm

    SP: #105
    PP: #175
    WOD: 16:10 RX

  2. Michael Byrnes 08/08/2017 at 11:45 am

    Strict: 175×3
    PP: 255
    WOD: 12:36 Sub Bar MUP

  3. Joel carpenter 08/08/2017 at 2:23 am

    Press: 95 across
    Push press: 135

    WOD: 13:25 (30-20-20, 1 MUP/round)

  4. Daniela Bitto 08/08/2017 at 1:46 am

    Press 100
    Push Press 160
    Wod 14:40RX

  5. Jason Barrow 08/08/2017 at 12:59 am

    Press: 115×3
    Push Press: 185×1
    WOD: 24:11 Rx

  6. Trevor 08/08/2017 at 12:34 am

    Press: 95 across
    Push Press: 175

    WOD: 18:31 3-2-1 MUps. Train wreck. Couldn’t even link 2 together.

  7. Sean Flannery 08/07/2017 at 4:09 pm

    SP: 176
    PP: 243
    WOD: 12:36 Adv w/bar mups

  8. Brian Maser 08/07/2017 at 2:28 pm

    Strict Press: 120
    Push Press: 185
    WOD: 17:39 Rx

  9. Alec 08/07/2017 at 1:36 pm

    No strength work, 15:58ADV. Hat tip to Adam and Kevin for doing the wallballs with a 30lb. MB! Yikes!

  10. Ben Brauer 08/07/2017 at 1:14 pm

    Strict Press: 150
    Push Press: 225
    WOD: 18:37 Adv.