Thursday 11/2/17

Bio Community Fitness East- King George, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness

Metcon (Time)

“Big Nasty”

3 Rounds:

7 Ring Muscle-Ups

50 Air Squats

10 Hang Power Snatches (115/80)
In this bigger version on the Functional Fitness Benchmark Workout “Nasty Girls”, we substitute Hang Power Snatches for Hang Power Cleans. This should be a weight that athletes can complete in 1-2 sets each round. In a class setting, if athletes have no interest or goals that involve competing in the sport of Functional Fitness, we prescribe them a movement that allows them to get a great workout while staying away from “sport specific” movements that typically carry a higher risk. Ring muscle-ups is one of these movement. For athletes who are more interested in life long fitness or improving performance in activities outside the gym, we would replace these with either 7 Burpee Chest to Bar Pull-ups or 7 Burpee Pull-ups. For athletes who do have goals of competing in the sport of Functional Fitness, but do not have the capacity for 21 Ring Muscle-ups or who do not have them at all, we would guide them down the path to getting there with progressions or a lower volume of muscle-ups