Over The Top
As much as I have fond memories of the Best Damn Arm Wrestler movie starring Sylvester Stallone from 1987, today we’re going to try to go over the top a whole different way! It’s retest day for our Box Muscle Ups.
We’ve been working for 10 weeks on specific drills aimed at building the strength and power you need to get over the bar. But even if you aren’t quite there, the strength you’ve built is undoubtedly also making you better at pullups and toes to bar. Crucially, it’s also made you more resilient and resistant to some of the “classic” CrossFit shoulder injuries. Regardless of whether or not you hit the target, putting in the work has made you better – so use today to measure where you’re at, and stay with the work moving forward to keep improving.
Today’s Farmer Carry is one of my absolute favorites. I absolutely adore long farmer carries out in the neighborhood. Remember, the faster you traverse that 200m course the sooner you get to set those dumbbells down!
WEDNESDAY AUGUST 30
RETEST: BMU Day 20/20
(beat swings and Max Effort BMU)
WOD:
AMRAP 14
200m Farmer Carry*
20 DB Push Press
20 Renegade Rows
* any time you set them down, do 5 jumping air squats
Rx = 50/35 dumbbells for all