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Hump Day

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Weightlifting

Toes-To-Bar (3-6 reps per minute)

EMOM-10

Pick a consistent number to maintain across all 10 minutes.

Muscle-ups (1-3 reps every minute)

For more experienced athletes, turn this into an EMOM-10 and perform a consistent number of reps for all 10 minutes

For newer athletes, teach false grip ring rows, false grip muscle up transitions on low rings with feet on ground, or band assisted muscle ups on low ring using false grip. Use this time as an introduction for newer athletes to the concept of how STRICT muscle ups are performed on rings and the various requirements to achieve them

Metcon

CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
The 150 wall balls is a benchmark workout all by itself called “Karen”…so people could essentially try to get on the leaderboard for Karen initially and then use the rest of their time to work on double unders/ muscle ups until the clock runs out