Pyromania heats will be live tomorrow. We still had a few athletes signing up this week so we wanted to make sure the heats time and schedule wouldn’t move too much.
Skills
30min EMOM
1 muscle up
2 handstand push ups
4 pistols
Note: No muscle ups? No problem! Go with a banded, jumping, feet on the ground muscle up transition. Strict pull up, banded pull up or whatever will challenge you for 1 rep…30 times. Same goes for the handstand push ups and the pistols. Got no problem with any of these movements? Upscale it. Strict muscle up, deficit handstand push up, weighted pistols. You name it. Tomorrow there is no Rx, challenge yourself and do your best. Most importantly, have fun
Coach’s note: EMOM are great for skills work. It bring the intensity down, especially for tomorrow, the target workout time with transition is about 30sec so technically you get lots of rest. In general, there isn’t many EMOM in CrossFit. They’re good to keep classes on the clock during strength components and depending on the amount of work prescribed, they could be really good METCONs. Something like the benchmark workout Chelsea, is absolutely deadly or the Bergeron Beep test (which is coming really soon in the programming) can put your ego where it belongs, in the garbage. So that being said, today’s EMOM is focused on skills work, building capacity at high volume (30 muscle ups, 60 handstand push ups and 120 pistols) and technique. Now, get after it!!!
