Welcome back to our #WODoftheWEEK posts! If you've been following along, you'll know these posts are from our past trips. Whether it was a workout we did at a box, on the go, at a hotel, or elsewhere, we are always keen to share the biggest and best workouts.
We also have a travel and fitness group that many people submit workouts to us from. Anyway, let's dive into this workout we recently did on our Iceland 2018 trip. CrossFit Reykjavik was kind enough to let us drop in all week and we couldn't be more stoked to have been there.
Or, let's head to our Workout of the Week, courtesy of CrossFit Reykjavik!
4 Bar Muscle Ups
8 Tall Box Jumps (30’’ + two 45# / 24’’ + two 45#)
12 Wall Balls 20/14#
AMRAP (as many reps as possible) in 20 minutes is a long time to go as hard as you can. With this workout here, our Iceland 2018 crew tackled this with purpose (just look at the photos here) but the key here us to move at a speed that you feel like you can maintain for all 20 minutes.
That said, bar muscle-ups can cause people some serious frustration if you're not there, yet. If you want scaling ideas, see below. But, even if you can do the bar muscle-ups, you still have to get through the tall box jumps, and the wall balls. So, expect a full body workout and a burner, again, coming all from CrossFit Reykjavik.
If you are struggling with bar muscle-ups, watch down below!
Scale this workout:
2 pull ups + 2 dips = 1 Bar Muscle-up
Take off the plates on the boxes
Lower the weight/height on wall balls
Remember - the goal of this workout is to be able to keep moving. If you are scaling down to pull-ups, and dips, for the bar muscle-ups, make sure you can do 8 pull-ups, 8 dips for every round. Remove the plates on the tall box jumps and lower the height on the wall balls. Other than that, crush it!
P.S. - If you want to see our recent Iceland 2018 video, click here!