For TimeHybridBenchmark12:00
CrossFit Games 21.2
Weightlifting
Gymnastics
Solo
Workout Details
For Time
12:00
For Time:
5Pig Flip
↳ 510/350 lbs (231/159 kg)
12Ring Muscle-Up
12Bar Muscle-Up
12 Bar Muscle-Ups
12 Bar Muscle-Ups
12 Ring Muscle-Ups
5 Pig Flips (510/350 lbs)
126 foot Sled Drag (220/180 lbs)
Original WOD
For Time: 126 foot Sled Drag (220/180 lbs) 5 Pig Flips (510/350 lbs) 12 Ring Muscle-Ups 12 Bar Muscle-Ups 12 Bar Muscle-Ups 12 Ring Muscle-Ups 5 Pig Flips (510/350 lbs) 126 foot Sled Drag (220/180 lbs)
Coaching Tips
Strategy
- 1Pace yourself on the sled drag; it's a longer distance that can wear you out before the heavier lifts.
- 2When flipping the pig, focus on using your legs to drive the movement. Maintain a strong core to control the flips effectively.
- 3Break the muscle-up reps into manageable sets if needed; the transition can be particularly taxing after sled/flip work.
- 4Use the momentum from the last muscle-up to help set up for the sled drag to ensure your pacing is consistent throughout the WOD.
- 5Avoid rushing your transitions between movements; a few seconds to reset can save energy in later rounds.
Safety Considerations
Technical Focus
Ensure a stable grip on the sled and maintain a neutral spine during movements.
Recommended Warm-Up
General Warm-Up:
- 500m Row(Keep a steady pace.)
Mobility:
- Hip Flexor Stretch - 30 sec each side(Focus on hip mobility.)
- 10-15 Shoulder Dislocates(Use a band or PVC pipe.)
- Wrist Flexor Stretch - 30 sec each side(Prepare wrists for muscle-ups.)
Activation:
2 rounds- 30 ft Sled Push (light load)(Warm up the legs.)
- 5-10 Jumping Pull-Ups(Get the shoulders engaged.)
- 8-10 Ring Rows(Focus on pulling with your lats.)
Scaling Options
Intermediate
Weight reduced by ~20%.
- 1
sled drag
Weight: 176/144 lbs (80/65 kg)
- 2
pig flip
Weight: 408/280 lbs (185/127 kg)
- 3
ring muscle up
Scale to 3-5 Pull-Ups + 3-5 Dips.
- 4
bar muscle up
Scale to 3-5 Pull-Ups + 3-5 Dips.
Scaled
Weight reduced by ~40%.
- 1
sled drag
Weight: 132/108 lbs (60/49 kg)
- 2
pig flip
Weight: 306/210 lbs (139/95 kg)
- 3
ring muscle up
Scale to 5-8 Jumping Pull-Ups.
- 4
bar muscle up
Scale to 5-8 Jumping Pull-Ups.