Time for Muscle-Ups! Camille working muscle-ups at the Invictus Athletes' Training Camp

Preparation Tools for CrossFit Games Open Workout 12.4
Written by C.J. Martin

Week 4 of Friday Night Lights is going to be awesome! Workout 12.4 is a great test . . . and I am feeling very confident that our athletes are ready for it. I hope we will have a great crowd at Invictus to support all of our participating athletes. We already have some great prizes, and Ranchwood Catering will be back with us serving up some amazing BBQ and Paleo sides. Hope to see you there, and of course, if you are a participating athlete, you MUST read through all of the resources below.

Mental Preparation
CrossFit Games Open Workout 12.4 Guided Visualization by Heidi Fearon

Breaking the Mental Barrier – by Josh Bridges
(this is essential reading and will help you tremendously in your approach to the initial 150 wall ball shots)

Physical Preparation
Kelly Starrett, the performance and mobility guru, has another great video to help you prepare for 12.4 

Carl Paoli, the freestyle gymnastics ninja, shares the tips that have helped out competitive athletes become extremely proficient with double-unders and muscle-ups in his video to help you prepare for 12.4.

Good luck to all of you participating in the Open, and I hope to see all of the local Invicti at Invictus for Friday Night Lights!

  • Thanks for the opportunity to be the Guest DJ on GDJF! Here is a link to my mix. The tempo builds up so play in the order they are listed for typical Xfit WOD.
    Sammy J


    • trick

      awesome, thanks sam!

  • Cynthia

    Great job by Magic Meryl (aka Ninja Ant) this morning! All the way through wall balls and double unders with time to spare.

    With a little practice, those muscle ups will be yours! 🙂

    • Mirelle C

      Amen Cynthia! Meryl never ceases to AMAZE me!!!!! MERYL…MERYL…MERYL!

      Good luck to all you fierce athletes doing this workout today. I will try to make Friday Night Lights (very inspirational last Friday), but if I can’t be there I’ll be cheering you all on in spirit!