Rx (the prescription for the Workout of the Day) is something to aim towards, a goal! But form, safety, or the should never be sacrificed just to Rx the workout! AND even if you don’t Rx, you will STILL get an awesome workout as long as you push hard!
Scaling a workout can involve a couple of things:
Reduce the number of rounds, repetitions, sets – or time intervals.
Take some weight off the bar! Reduce the weight, but keep the movement.
Modify or substitute the movement.
All of these options will help you move safely and make sure you get a great workout. And if you’re not sure, ask your coach! AND never feel bad about scaling! It’s an important part of the fitness journey and you are making the best decision for you!
WARM UP - 4 Square agility
- Front to Back
- Side to Side
(2 minutes of DU with box placement)
Plate ITY’s 5/2.5
MOBILIZE - Leg and Thoracic Leg Crossover
COACH PREP - Muscle Up Practice
Work on self-assisted ring muscle ups for scaling!
10 Minutes to warm up to Deadlift weight!
Should be around 65% of 1RM
WOD .- 10 Rounds (For Time)
2 Muscle Ups
4 Deadlifts 235/185
20 Double Unders
GOAL OF THE WOD - Unbroken Sets! This is a tough skill and a heavy lift, so let’s push to do more than just singles since the reps are super low!
COOL DOWN SUGGESTION - Snow Angles and Pole Hamstring Stretch