2014-10-13

MONDAY WORKOUT


REPEAT... Try to beat the reps you hit two weeks ago and hold longer too!

Check back on what you did two weeks ago by clicking HERE

STRENGTH ENDURANCE:
Perform a MAX REP set of STRICT Chest 2 Bar CHIN UPs (Underhanded)
(Rest 2 minutes)
Perform a MAX REP set of STRICT CHIN Above Bar CHIN UPs
(Rest 2 minutes... The GOAL is to beat the reps from your first set)
Perform a MAX TIME Chin Up HOLD
(As long as your arms are bent to 90 degrees OR LESS you can keep counting seconds... There will be a 2 minute time cutoff for this hold)

Do the EXACT SAME set up you had two weeks ago and just try to do more...

WORKOUT:
Complete as many rounds plus reps in 90 SECONDS of the following:
1 Box Jump (24"/30")(Stand FULLY on the box)
3 Burpees with a Lateral Line Jump between each rep (Use a seam on the floor)
5 Wall Ball Shots (20-25#/30-40#)(Just has to be heavier than you normally use)
REST 90 SECONDS

Repeat this work/rest cycle for FIVE TOTAL ROUNDS....

We will run heats of 6-8 athletes with a second wave starting as the first heat is resting if we need to...

Push hard, but keep a pace you know you can repeat consistently for all five rounds!

POST YOUR CHIN UP RESULTS AND INDIVIDUAL SCORES FOR EACH ROUND OF THE WORKOUT TO COMMENTS 

10 comments:

CrossFit Hydro said...

Strict MU volume work every minute.. 22 total

Clean work... Still careful of back and knee position

Just 3 rds of the class WOD... Started to loose core position too much...
4 rds + 1, 4+3 and 4+4...

Have fun with this one :)

JVB

Emilie Goldsberry said...

6 CTB, 5 chin up, 49 sec hold (1 more CTB and 6 sec longer on hold then 2 weeks ago)
2 + 4 WB, 2+1 WB, 2+1 burpee (x2), 2+1 box jump
Nasty!

Jordan said...

17 CTB, 12 CU, 49sec hold

3+6
3+2
3+4
3+4
3+4
(40#)

Lisa Dempsey said...

10 CTB (matched), 9 CU (+1),
58 sec hold (+6 sec)
3+3
2+5
2+5
2+4
2+4
tried 20# but went to 14#
I liked those horizontal burpees... or were they flying push ups?

Anonymous said...

13 15 64 2pu better on each 4 sec better
3
2+ 7
2+ 5
2+ 4
2+ 4
2+ 3
Dave

Darren said...

11ctb, 7chins, :33hold
2+8 - 2+5 (30#wb)

John Dunn said...

12 ctb (+1), 12 chins (+4), :52 hold (-:03)
3+3, 3, 2+5, 2+5, 2+7 (30#)

Lisa Dempsey said...

Good job, JVB.

Anonymous said...

CTB - 2 unassisted, 2 w/ red band (matched last time)
Chin up - 3 unassisted, 4 w/ red band (matched last time)
22 second hold (plus 6 seconds)

20# ball:
3+1, 3, 2+3wb, 2+2wb, 2+2wb
-Katherine

Colin McDermott said...

16 C2B
14 chin ups
:42 hold

3 rds + 2
3 rds
2 rds + 4
2 rds + 6
3 rds