Friday March 6th

26.2 workout! 
26.2 will be the class workout at 5am,6am,9am and for Friday Night Lights from 4pm to 7pm.
Check the workout out at games.crossfit.com and come back to out page later in the day for workout tips
Come in and get the workout done. If you are registered for the open you will need a judge.
If you are not registered just come in and do the workout like any normal day.
Friday Night Lights we will be running heats of the workout until anyone that's want to finish it has done it.
We grill out on Friday nights so stop in even you aren't doing the workout or have done it already.

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For time:
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 muscle-ups
Time cap: 15 minutes
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell

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Scaled:
For time:
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 jumping pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
Time cap: 15 minutes
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell

Foundations:
For time:
80-foot walking lunge
20 alternating dumbbell snatches
20 bent-over rows
80-foot walking lunge
20 alternating dumbbell snatches
20 ring rows
80-foot walking lunge
20 alternating dumbbell snatches
20 jumping pull-ups
Time cap: 15 minutes
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell

Masters 55+:
For time:
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 muscle-ups
Time cap: 15 minutes
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell

Teens 13-14:
For time:
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 muscle-ups
Time cap: 15 minutes
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell
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Goal: For the majority, get as far as you can in the Ring Muscle-Ups
Stimulus: Gymnastics Density and Upper Body Stamina
RPE: 10/10 Open Test Workout
Primary Objective: No Over Reaching / Missed Reps on Ring Muscle Ups
Secondary Objective: Trust Your Game Plan Early

General Workout Strategy:
Advanced - This workout is a trap. The early work is incredibly approachable for this level of athlete, and the temptation will absolutely be there to go unbroken and push the pace from the start. Only athletes with an unbroken set of close to 20 ring muscle ups should be contemplating this approach. Athletes in this level range need to think about this as 20 ring muscle ups for time with an aggressive buy in. It is highly recommended that you add a break to both gymnastics movements, so that we can get to the rings with just a bit more pulling capacity in the tank. The overhead lunges should be unbroken, but switch arms (quickly) at least once each set to try to mitigate fatigue in the shoulders. Go up tempo on the snatches to get them done as quickly as we can and get out from under load, and not waste time here. If your max ring muscle ups is ~20, we should be looking to do 2-3 sets on the rings. If your max set is 10-15, we should be looking at 4-5 sets. If your max set is less than 10, we should be looking at 5-6 sets.
Intermediate / Advanced- For most athletes that have ring muscle-ups, but that aren’t amazing at them, this is a much more strategic affair. We should be looking to break the lunges at 40ft each round to buffer both intensity and muscular fatigue. For the snatches, we will still be looking to go largely unbroken, but with a focus on smooth tempo and efficiency with the legs, while also remembering to breath and keep these in control. On both sets of gymnastics it is highly advised to perform 3 sets so that we can have as much in the tank as possible on the rings. Getting time capped is absolutely a possibility here, depending on your muscle up capacity. The same guidance applies above for more advanced athletes, with one more added ‘bracket’ being that if we have less than 5 muscle ups as a max set, doing quick, confident singles or doubles is the way to go here. Avoiding misses will be mission critical.
Newer Athletes or those without Ring Muscle-Ups - For our lower tier athletes this workout is all about the rings - do we have them or not. If we have ring muscle ups, even just a handful of reps, then this should be treated very conservatively to that point in order to set ourselves up for success on the rings and consistent singles. If we do NOT have ring muscle ups, or they are questionable on the day, then treating this as more of a race for split is appropriate to get the fastest possible tie break time on the last set of snatches to secure the highest possible placement on the leaderboard.
Scaled and Foundations level athletes: If you do not have chest to bar pull-ups or pull-ups in general look at the appropriate levels and scaling to tackle this workout to the best of your ability with the same strategy and notes above, but with a little more pace and intention early as the bottleneck on Ring Muscle-Ups is not present. We would suggest performing the Open as prescribed if you do have Pull-Ups, Chest to Bar, and can perform the movements at the prescribed load in a safe and effective manner.
Movement Strategy Breakdown:
DB Overhead Walking Lunge
Strategy:
. We want to use this movement to help us recover, breath on the lunge and switch every 20ft to avoid fatigue
Recommended Approach:
Advanced: Steady steps, don’t be a hero here.Try to relax the grip the best you can while overhead.
Intermediate: Steady lunges, pick a spot to switch arms, whether at 20’ or 40’. Stack your joints and keep your bicep close to your head.
Beginner: Don’t feel the need to take these out too quickly. Take steady steps and focus on clean movement to conserve energy.
- Dumbbell Snatch
Strategy: The most important thing to consider with this movement is how much we are able to rely on our legs to do the majority of the work. The bottle neck of this workout will be the pulling gymnastics. If we are not careful and begin to rely on our arms on this movement we will not be set up for success on the gymnastics. Make sure to aggressively snap the hips open each rep so that we don't rely on our arms.
Keep reps clean and use this as a pace moderator, as the gymnastics are the main separator. If you are feeling confident, push and gain those extra seconds, but we will not win the workout here.
Recommended Pacing:
Advanced: This movement needs to be unbroken. This is a low volume of snatches and should not impact your ability on the gymnastics.
Intermediate: Consider 1 break on each set. Allow yourself a moment to gain composure and ensure you can move into the gymnastics without being too close to redline.
Beginner: Make sure to take a rest on this movement. The total fatigue from the DB will take its toll on your ability to pull on the gymnastics. If needed, drop under the db as it transitions overhead so that you do not have to use as much energy to pull the DB high.
Pull-ups and Chest to Bar
Strategy:
If you plan on doing more than 3 sets on the ring muscle-ups, we would be adding one very quick break to the pull-ups and chest to bar.
Recommended Breakdown:
Advanced: Unbroken, and smooth, this is not too much volume so keep the core engage the entire time and your kip as tight as possible
Intermediate: 10/10 on pull-ups, 5/5/5/5 Chest to bar or a similar scheme. Consider descending reps with just enough rest between sets to save the fatigue for the rings.
Beginner: Pick a number that you can maintain with as little rest as possible. Avoid a big set then falling off of that. Hit a set, tack a breath or 2, then get back to work.
Ring Muscle Ups
Strategy:
This is the workout, depending on your ability here on the rings, you will attack this workout differently. Be smart early to avoid exploding on the rings
Recommended Breakdown:
Advanced: Get your first set on the rings down quick, odds of going unbroken are small so get the worst set out of the way. Kip your dip early and manage that fatigue
Intermediate: Find a number of reps you can maintain here without blowing up. Try to pick a set time that you rest between sets to keep yourself honest.  A strong kip will go a long way into getting this done smoothly and efficiently. Drive the legs up out of the dip to help lockout.
Beginner: A great time to get some muscle-ups! Whether you have the or not, approach the rings confidently and pull with all your might. Hug the rings to your chest.

Incase You Missed It!
Below you will find highlights of any key movement standards, video submission standards, etc to try and quickly summarize the scorecard. Keep in mind you should still read the score card in its entirety before starting the workout.
The Dumbbell must be placed at least 5ft from the pull-up bar and ring muscle-ups
Gymnastics Grips are not allowed to be used on the dumbbell snatches so make sure to keep the dumbbell snatches as just your hands touching the dumbbell.
Make sure to keep your arm locked out and full step past the line on lunges. Both legs must come together at full lockout with the dumbbell overhead for the rep to count. Note: a no rep means the entire 20ft length must be repeated for the rep to count.
On the dumbbell snatches be sure to keep your opposing hand off of the thigh as no hand can push off the body to assist in extension of the dumbbell.
During the ring muscle-ups make sure to show full lockout on top of the rings and not falling away from the rings.
Final Notes:
Be Smart, Break Early: Be smart on the early gymnastics movements . If you are doing more than 2 sets on the Ring Muscle-Ups it doesn’t make sense to go unbroken on the Pull-Ups and Chest to Bar. Plan quick sets of 12-8 to allow the grip and muscular stamina to be there when it matters – on the Ring Muscle-Ups
Stick to your plan. Plan out when to switch arms on the Dumbbell to avoid holding too much tension in the shoulders and triceps on one arm, which will ultimately limit the lock-out on the Ring Muscle-Ups in the final portion of this workout.
Breathe and brace. Make sure to breathe through the overhead lunge and Dumbbell Snatch in order to manage overall fatigue as you progress through this piece. The focus should be on moving smoothly and keeping the effort where it needs to be. The goal is to arrive at the Ring Muscle-Ups feeling fresh and ready to tackle the 20 reps.
If executed well, this workout should be about consistent steady movement with quick short breaks across all pieces, even short tight sets on the Ring Muscle-Ups.

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