12.4 arriveth…

12.4 arriveth…

Ktown's new crest. Shirts soon!!!

Warm-up: 200m Row, Foam Roll; 2 Rounds – 10 Serratus Push-ups, 10 Behind the Back Arm Swings, 10 Down Swings, 10 Bird Dogs

Bench: Find 1RM; 3×5 @ 80%

MetCon – For Exertion:
Alternating Tabata of –
Ring Rows
Side Plank
Side Plank

Finisher: 800m Run AFAP

And so 12.4 is a 12 minute AMRAP of 150 wallballs at 20/14lbs, 90 double unders, and 30 muscle-ups.  What are your thoughts?  Post to comments.

I’d be thrilled with 15 muscle-ups,
Coach G

By | 2017-04-25T14:38:43+00:00 March 15th, 2012|CrossFit Ktown Knoxville, Uncategorized|8 Comments


  1. G8rDave March 15, 2012 at 1:22 am

    I think for folks like me, the 150 ball shots will be taxing enough…like half a Murph of weighted air squats with a 20# ball toss added to each. This will be a grinder like 12.1…get a good pace and just do the work. The DUs will be a bonus for me.

    I look forward to some “efficiency” coaching tomorrow. Seems pretty simple – don’t waste a single ball toss.

    Classic movements, basic, simple, do-able (up to a point) for all but the elite will separate. Hell, Holmberg “only” got 25 MUs in the video and he was like a machine on the ball shots.

    And like the new logo a LOT!

  2. Samantha March 15, 2012 at 2:14 am

    Thoughts…Mixture of concern and excitement…typical competition mindset.

  3. L Shizzle March 15, 2012 at 2:16 am

    Sam, we will be waiting on that first muscle up you have been practicing…

  4. big rob March 15, 2012 at 3:03 am

    I’m thinking ball shots in sets of 50 and then 25 after that. The last time I did Karen it took around 6 minutes and I was pretty smoked. I would be content with 5 MU’s. I’m looking forward to it.

  5. G8rDave March 15, 2012 at 11:25 am

    @Big Rob – not sure if I can run ’em in sets of 50 but the strategy is sound – get them done in chunks. Since big sets of DUs are still a goat, if I do 10 sets of 15 (1 set a minute) I’d have 2 minutes to get as many DUs as I could.

  6. Patty Cakes March 15, 2012 at 1:39 pm

    I too would be thrilled with 15 MUs. 10+

  7. Rise Up March 15, 2012 at 3:10 pm

    5 sets of 30 WBs, 3 sets of 30 DUs, then spend the rest of the time trying to get a MU.

  8. Coach CBo March 15, 2012 at 9:07 pm

    Time to do work!!

Comments are closed.