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Thursday Jun 11, 2026 |
260611 METCON(Time, Int, Sc) For time: 30 ring muscle-ups Intermediate: 30 low-ring muscle-up transitions Scaled: EMOM 10: Even: 7 ring rows Odd: 7 toe-assisted ring dips Intended Stimulus -3:00-10:00. -Classic single-modality gymnastics benchmark. An oldie, but a goodie. -A blend of organic and neurological skills with an upper-body pull to push and effective timing. -Intermediate athletes should identify the point of weakness and select a targeted scaling option. -Advanced athletes, who can complete in under 4:00 or have 10-15+ consecutive reps, can challenge themselves with strict muscle-ups. -Compare to 210924 on CrossFit.com, but first time programmed in CAP! When was the last time you did something for the first time? -First-timers can establish a baseline and record for future comparison. 260611 AT HOME WOD(Time) At-home option: 10 rounds for time: 10 double-dumbbell bent-over rows 3-5 tiger push-ups |
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 | Sat, Jun 13, 2026 at 9:00am Beach WOD |
