2014-10-06

MONDAY WORKOUT

We're breaking up a classic CrossFit workout today. "Cindy" gets chopped!!!
First, we will work on positioning.

Gymnastic Skill Work 10 Minutes:
Pull-ups (Kipping & Butterfly) - Keeping your feet together, keeping your midsection engaged, and your grip on the bar.
Push-ups - Shoulders engaged (not relaxed), midsection (CORE) tight, instead of "Worming" up, and which direction your elbows bend on the way to the floor.


Then...


For Rounds & Reps - 3 Total Cycles of:

As Many Rounds & Reps in 5 Minutes (5mins of "Cindy")
5 Pull-ups
10 Push-ups
15 Air Squats

Rest 5 minutes between cycles (25mins total time)


**OPTIONS**
Scale Reps to 4/8/12 or 3/6/9 so you can get in at least 1 Round per Minute
Banded Pull-ups (make them challenging; there are, at most, 5 per round)

6 comments:

Emilie Goldsberry said...

Scaled reps to 4-8-12
Rd 1: 4 rds plus 7 push ups
Rd 2: 4 rds plus 4 push ups
Rd 3: 4 rds plus 3 pull ups

Anonymous said...

Rd 1 5rds plus 7 pushup
Rd 2 5rds
Rd 3 4rds plus 2 air squats
Dave

VICE said...

NO scale

1) 4 rds green band pullups
I miscounted on pushups so not sure, but a solid almost 4 rds if not more

2) 3 rds +5+10 pushups strict

3) 3 rds +5 banded pullups

Colin McDermott said...

1: 6rds + 2
2: 5rds + 7
3: 5rds + 5

Jordan said...

8rds + 18
8rds + 2
8rds + 8

Rachel said...

scaled reps to 4-8-12
4rds+8
4rds+7
4rds+3