{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"FitBodySecrets","title":"FitBodySecrets: CF GAMES 23.1 Thoughts and Strategy ","html":"","width":"100%","height":180,"duration":678,"description":"AMRAP : 14 60 Cal Row50 Toes To Bar40 Wall Balls30 Power Cleans 20 Ring Muscle upsShould you RX or SCALE?If you feel confident with toes to bar, wall balls and power cleans at those weights and standards, HIT RX! The ring muscle ups are a bonus for your fitness! Just be sure that you push the pace on the power cleans to maximize your tie break if you do not plan on getting more than a few muscle ups (if any)If you don’t quite have toes to bar or you feel insecure about the weight, I think scaling is fine to optimize your expression of FITNESS. Push to try and match the scores of some of the best in the RX division! Strategy Notes:Go into this workout with the end goal in mind. What would be a realistic goal for you? Then backtrack from there. Row - This should be a hard but manageable pace. You should feel an effort of around 7 out of 10 but should be able to get right to work on the toes to bar. Think of a pace you can maintain between 3-4 min for men and 4-5 min for women. Before going into this workout, get on the rower and try out a couple of different paces to figure out what feels best for you. Toes To Bar - Manage your grip. Be sure to keep the rest of the work ahead of you in mind. Small sets and even singles can be faster because it doesn’t require much effort to hop back up on the bar. Just manage your overall rest time and ensure to try and keep a consistent cadence.Wall Balls - I think most should be able to push here. With only 40 reps, bigger sets will save you some time. 1-2 sets would be ideal but you can also be very efficient at 4 x 10 with very short breaks to allow the shoulders to recover. Power cleans - If you plan to get to the muscle ups, small sets or quick singles. Unless you have amazing grip strength and you have no need to touch and go big sets here. If you are planning on going for a good tie break and seeing what you can do for muscle ups, then GO FOR BROKE! HIt it hard and don’t be afraid to hurt a little here. Ring Muscle Ups -...","thumbnail_url":"https://img.transistorcdn.com/QZTXU-mb9bLE_bKIasZsF7Hkk3-SRDrEooSzHGp7p5E/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS9zaG93/LzI4MzE3LzE2NDQ3/ODkwMDEtYXJ0d29y/ay5qcGc.webp","thumbnail_width":300,"thumbnail_height":300}