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Old 09-16-2010, 07:57 PM   #1
Ace Castle
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Brand New WOD help

I'm thinking about starting CrossFit. I am looking at workouts for about a week to learn some before I actually start. Tomorrow's workout consists of:
Three rounds, 9-6-and 3 reps, for time of:
165 pound barbell Thrusters
Muscle-Up

Does that mean you do 9 Thrusters, then 6, then a set of 3, followed by the same amout of reps of Muscle-Ups? Or does it mean 9 Thrusters, then 9 Muscle-Ups, then 6 and 6, 3 and 3? Or is it neither of those? Please help. Thanks.
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Old 09-16-2010, 08:14 PM   #2
Eric Montgomery
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Re: Brand New WOD help

9 thrusters, then 9 MUs, then 6 thrusters, 6 MUs, 3 thrusters, 3 MUs.

Be advised that's not a good first-time-CFer workout, it's pretty advanced. Plan to scale the thruster weight down, and unless you're a former gymnast don't expect to get a muscleup your first day.
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Old 09-16-2010, 08:29 PM   #3
Ace Castle
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Re: Brand New WOD help

Thanks! I am experienced with Thrusters (I know them as front squat press) but the MUs are a different story.
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Old 09-17-2010, 03:34 AM   #4
Matth Challoner
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Re: Brand New WOD help

You should read the FAQs lots of tasty info there.
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Old 09-17-2010, 06:08 AM   #5
Michael Stiles
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Re: Brand New WOD help

My box had me do jumping muscle ups using a pull-up bar as a substitution for the proper muscle-ups. I also understand you can do a combination of push-ups and some form of dip too.
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Old 09-17-2010, 07:01 AM   #6
Rebecca Roth
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Re: Brand New WOD help

Be sure to check out the BRANDX forum (http://www.crossfitbrandx.com/index..../viewforum/16/ wfs), they post every day's wod with various scaling options. Doing a full workout as perscribed (rx) from the mainsite is great if you have that capability, but most people don't when starting out, so make sure you are pushing your limits but not trying to do something that is going to leave you injured.
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Old 09-17-2010, 08:23 AM   #7
Ace Castle
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Re: Brand New WOD help

Thanks, Rebecca.
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