5 Muscle Up Progressions Every 1 min for 15 mins.
EMOM 15, 3-5 reps of one of the following, ranked from highest to lowest profiency:
1) Strict Muscle-Up
2) Muscle-Up Negative
3) 5 Transition Rocks -Elevated (most difficult) -Supine (medium difficulty) -Incline (least difficult)
Notes Athlete should select a variation which allows them to maintain the 3-5 rep range with excellent mechanics and some room in the tank.
Complete as many rounds as possible in 25 mins of:
15 Deadlifts, 185/125 lbs
9 Strict Handstand Push-ups
6 Strict Ring Dips
Rest 1 min
Competition: 165/110# 1 Abmat Unnassisted Bar Dips or THIN Band Ring Dips
Performance: 135/95# L-Sit DB Press Banded Bar Dips
Fitness: 115/75# L-Sit DB Press Box Dips
CrossFit has officially descended upon Madison, Wisconsin. Hundreds of competing athletes, CrossFit staff members, volunteers and fans have invaded the town that hosts the Fittest on Earth.
Earlier this evening, athletes attended the traditional athlete dinner where they’ve become accustomed to learning about what the week has in store. Director of the Games Dave Castro always has hints, tips and information up his sleeve, and much of it gets revealed at the yearly dinner.
This year’s dinner took place at Cento, the premiere Italian restaurant in downtown Madison. Athletes were enjoying the rustic Italian fare when Castro stood up in a booth and quieted the crowd. The eager competitors looked on with faces full of anticipation, waiting to hear their fate.
First, Castro revealed Individual Event 7 (IE7), which will take place on Friday, Aug. 3. Castro said it would be a chance at “redemption” for those athletes who attempted the workout at the 2017 Games. IE7 is a repeat:
5-8-13 reps of:
Parallette handstand push-ups
Double kettlebell deadlifts
Then, lunge 89 ft. with 2 kettlebells overhead
M 14-in. deficit, 2 203-lb. KB for deadlifts, 2 53-lb. KB for lunges
F 8-in. deficit, 2 124-lb. KB for deadlifts, 2 35-lb. KB for lunges
Time cap: 6 minutes
Athletes will complete 5 handstand push-ups and 5 kettlebell deadlifts, 8 handstand push-ups and 8 kettlebell deadlifts, then 13 handstand push-ups and 13 kettlebell deadlifts. They then will pick up 2 kettlebells and lunge with them overhead to the finish line.
Logan Collins was the only man to finish Fibonacci Final in 2017. Several of the women finished the event that year. This year the women’s version features higher reps but less of a deficit on the handstand push-ups.