Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups
For a downloadable PDF of the workout, click here.
CrossFit Games Open 12.4 workout instructions - video [wmv] [mov] [HD mov]
Graham Holmberg 0 rounds + 25 muscle-ups (265 reps).
Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.
"Efficiency Tips: Muscle-ups" with Chris Spealler video [wmv] [mov] [HD mov]
Workout video demo with Graham Holmberg - video [wmv] [mov] [HD mov]
MEN - includes Masters Men up to 54 years old
ReplyDeleteComplete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 10' target)
90 Double-unders
30 Muscle-ups
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs to 9' target)
90 Double-unders
30 Muscle-ups
MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 9' target)
90 Double-unders
30 Muscle-ups
MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10lbs to 9' target)
90 Double-unders
30 Muscle-ups
****Additional Notes****
This workout begins from the standing position with the medicine ball on the floor and the Athlete standing tall. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.
Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of rounds completed, plus the number of wall balls, plus the number of double-unders, plus the number of muscle-ups in the final round (if incomplete). If you do not complete the first round, enter 0 for rounds and then the number of completed reps of each exercise.
Big Dawgs and Pack
ReplyDeleteas rx’d
Women - 14# ball/9 foot target
Puppies
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 10-14 pound ball to a 9 foot target
90 Double-unders (sub tuck jumps if you are unable to double under)
30 Muscle-ups (or progressions)
Scaled WOD courtesy of BrandX.
Cori- glad you got your muscle ups WOD, but sorry for everyone that it had to come like this. Wall balls. Blech. - Cynthia
ReplyDeleteThat said- you all will kill it! Go Carporters!!!
ReplyDeleteSandy - Masters Women RX = 153 reps
ReplyDeleteBill - Masters Men RX = 155 reps
Man, those muscle-ups are gonna be tough in the last few rounds!!!!
ReplyDeleteyeah, i'm thinking round 3 or 4 the mu will start getting really hard. :)
ReplyDeleteGonna be a whole lot of Open Gamers with 240 reps.
ReplyDelete189.
ReplyDelete240
ReplyDelete104 and proud of it!!!! :-)
ReplyDelete243
ReplyDelete195
ReplyDeleteSunday: Gotta get my mind right
248 rx
ReplyDelete154, Rx
ReplyDelete