Wow.  Week 3 is going to be a good one!  We’ve been training hard and these movements aren’t new to us so now it’s just a matter of getting the work done.  This week’s workout brings in a lot of the more skilled movements in CrossFit.  Some of these movements are challenging to do when fresh, much less when tired in a workout.
2 Rounds for Time – 14 Minute Time Cap
100 Double Unders
20 Overhead Squats 115/80
100 Double Unders
12 Ring Muscle Ups
100 Double Unders
20 Single Arm Dumbbell Snatches 50/35
100 Double Unders
12 Bar Muscle ups
Prepare with a good warmup:
Look to prime your body for the movements and get your heart rate up.  This is a shoulder intensive workout so you’ll want to spend time making sure they are ready.  Play around with the dumbbells and see if you can find an efficient movement pattern for the snatches.  Remember the new standards on this movement, you must transition the dumbbell below eye level.  Warm up and work up to the OHS weight that you will be using and make sure to do a few at that weight before beginning the workout.
Strategy Considerations:
There are a lot of transitions, so it’s important to set up your equipment in a tight area, near the rig if possible.  Minimize this time by starting the next movement as quickly as possible.
You don’t have to go quickly in this workout but you do have to have a steady pace and be very precise on the movements.   You can add a ton of reps with the double unders in a short period of time so set yourself up for success.  Lay your jump rope down neatly each time, don’t just throw it to the ground.  Double tie (triple tie) your shoelaces so they won’t come undone.  It is also good to have a back up rope near by just in case yours breaks.  Remember the time after each set of double unders will be used as a tiebreak, so this is just another reason to make sure you get as many of these as possible.
Break up the muscle ups, pull-ups and chest to bars, into small manageable sets.  You don’t want to go to failure or have any no-reps in this workout.
Remember to breathe, breathe, breathe.  And most of all, have fun, support each other and celebrate your fitness!


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