2014-10-30

THURSDAY WORKOUT

Time to lower the speeds down and really work strict movement strength...

SKILL: 10-15 minutes
Strict Muscle Ups with & without band assistance... We will show you a newer version...
- Lower volume as a lead into the workout... Just 1-2 reps at a time

PLUS...

Strict Handstand Push Up practice... Only use boxes as a last resort...
- Work with AbMats OR perform Negatives to really work body stability and strength...

WORKOUT:
Perform as many rounds plus reps as possible in 20 minutes of the following:
1 STRICT Muscle Up OR 1 Band Assisted MU OR 1(Women)/2 (Men) Strict CTB Pull Ups
STRICT Handstand Push Ups OR NEGATIVES (Scale with AbMats, No Boxes, If Possible)
6 Alternating BOX Pistol Squats (8"... This is TWO 45# plates stacked up, go higher, if needed)
:12 Hanging L-Sit Hold (Scale to bent legs, if needed)

Scale any of these as needed, but the goal is NEAR PERFECT movement...

So some things we are looking for:
1.) Ring position on the muscle ups (Rings should be parallel to each other with a turn out at the top)
2.) Solid rib or lower back positions on the MUs, Pull Ups OR HSPUs
3.) Good knee position on your pistol squats (Knee should track in the middle of your foot)

POST YOUR TOTAL ROUNDS COMPLETED TO COMMENTS

7 comments:

Jordan said...

13rds + 3 pistols rxd

Darren said...

10 rds + 2 pull ups (neg HSPU / ctb pull ups)

John Dunn said...

8 rds + 1. Blue band MU, 2 mats & 10# HSPU.

CrossFit Hydro said...

Power snatch work...
- Paused at knee and high hip on lighter sets..

Hit 185... Stopped bc footwork wasnt good enough

Class WOD:
19 rounds + 5 pistols on round 20...

Hip work afterward...
Axle hip ext - 3x10 @ 205-235#

JVB

Anonymous said...

16 rounds + 2
c2b 1mat 12"box
Dave

Colin McDermott said...

11 rds (orange band for MU)

Rachel said...

9 rounds plus 2 reps