2014-12-23

GAMES - SESSION 8

GAMES - SESSION 8
- Try to get this one in during Open Gym tomorrow, especially the next step in the Front Squat progression...

GYMNASTICS:
1st 90 seconds - :30 Weighed STRICT Pull Ups (50% 1RM)
- Try to beat the reps from last week
2nd 90 seconds - Pistol progressions 
3rd 90 seconds - :30 STRICT Deficit HSPUs (2"/4")
- Same set up as last week, but try for more reps
* 3 times through 

STRENGTH:
Front Squat
4 sets of 5 reps @ 85% 1RM
(3-3:30 clock per work set)
- Note the increased weight from last week...

WORKOUT:
Toes 2 Bar
Box Jumps (20"/24")
21-18-15 OR 18-15-12 OR 15-12-9 OR 9-6-3
(8 minute time cap, but each round must be UNBROKEN to count and move onto the next round)

Feel free to use the rings as a scale if you need to, but you must stick to legit toes 2 bar if you have them...

If you don't then pick the hardest progression you can and keep working on them!

10 comments:

Jordan said...

24 (44#) 21 HSPU (45/25)
5 - 5 - 4 - 3 (230#) FS
3:34 (21-18-15)
Brutal! Nice job on the front squats John!

Lisa Dempsey said...

4@10#, 14@8#
No pistol practice
10 HSPU 10#/1 abmat
102# x 20
3:48 (15-12-9)

Susannah Dunn said...

6-6-4 (red/blue)
Pistol on tall box....still not good at those
8-9-7 (2AM+10)

3-3-4-4 FS at 158#

9-6-3 (ring t2b and 20" box jump) 3:03. Scaled too much but wasn't too sure about t2b)


CrossFit Hydro said...

Skills:
Bat MUS - 3-5 reps (working a shoulder based kip instead of just throwing legs backward)
Freestanding HS Holds - Like 5 to 10 secs haha

Power Clean - Heavy double
Felt like I was transitioning too soon :$
- 265#

Back box squat (16")(Right at parallel with a 1 sec pause on the box)
- Heavy single but a long build up (10 sets) and every minute on the minute
135,225,245,255,265,275,285,295,305,315... 325 :$ (Needs some work... Hip strength isn't great)

Games WOD:
21-18-15
T2B (Unbroken but had to double swing a lot the last few reps of each round)
24" Box Jump (No rebounding.. Just stepped down)
-3:55

Jordan rocked this one...

JVB

Carla Vice said...

3:31 WOD
ring T2b 9-6-3
step ups on 20" but did 9 for all step ups so it wasn't so easy

black band forward hands 5, 6,7
pistols on tall box 4, 6, 8 getting better
HSPU-4, 5, 6 with 15# plate and 2 ab mats
106# for 85% hard but needed more weight

Emilie Goldsberry said...

5-4-4 5# weighed PU
Pistols were dicey today
8-9-9 15# + 2 ab mat

All FS reps at 148# but they were hideous by reps 4 and 5

12-9-6 TTB 21-18-15 box jumps 3:43
Should have done more TTB didnt know how many I could handle

Brianne Kemp said...

6-6-6 PU w/ red & blue band
6-6-6 Pistols (depth was negligible, especially on left leg)
6-4-3 HSPU (started w/ 45 and 2 ab mats, went to 45# and 1 ab mat)

All FS at 145#

9-6-3 T2B & Box Jumps
2:43

Should have done more Box Jumps...
Just wasn't sure how this would go.
My T2B weren't unbroken, but I didn't come off the bar - had to reset between some reps.

Eldon said...

Front Squats
230# 5x4 sets
21,18,15 (5:30)

Colin McDermott said...

24 pull-ups (44#)
13 pistols each (8" plates)
25 HSPU (4" deficit)

FS: 5, 5, 4 (stopped - leg)

7:03 (21-18-15)

Rachel said...

Pullups I think were like 2-3-4
HSPU were not any better like 2-2-2

FS 153#
5-5-3-2 (last set at Susies weight oops)

T2B on rings
9-6-3 3:30 something (scaled too much)

I really need to track these sooner, I don't know my exact numbers! :/