Toes-To-Bar (skill work x 8-10 min)
The goal of this skill portion is to establish the difference between the fast and paced toes to bar. Fast is explosive and keeps your grip friesh. It’s also very quick and gives you a chance to rest. Paced TTB is good for catching your breath in longer sets, but eventually breaks down when the sets exceed your capacity. If you know how to use them both, you can learn to dictate how a workout is going to affect you.
Muscle-ups (Skill work x 10 min)
One of the most hit-or-miss skills in CrossFit, this exercise will be to give folks a chance to warm up the movement and try it when you’re fresh. If you’re not skilled at it, it’s unlikely you’ll see it in the subsequent workout, so take a few attempts here. If it’s not feeling great for folks who have it, fix it before the WOD starts so you hit them well.
CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups