2015-01-05

MONDAY WORKOUT

Little more volume strength testing today...

STRENGTH:
Every 90 seconds for 10 total rounds perform the following:
1-2 Weighted Strict CHIN Ups (Start around 60% of your best and steadily work up)
OR
2-3 Bodyweight Only CHIN Ups (Add weight if at all possible)
OR
3 CHIN Up NEGATIVES (3-5 seconds each) OR 1 CHIN Up Hold (:10-:15 seconds)

Pick whatever option will challenge you and improve yourself!

NO BAND USAGE ALLOWED!

WORKOUT:
With a continuously running 60 second clock perform 2 Burpee Rower Jumps & 3 Calories on the Rower the first minute, 2 Burpee Rower Jumps & 6 Calories on the Rower the second minute, 2 Burpee Rower Jumps & 9 Calories on the Rower the third minute...

Continue this pattern of adding 3 Calories onto each round until you are unable to finish the Burpees & Calories in under 60 seconds...

There will be a 10 round cutoff for this workout...

YOU CAN USE THE BIKE FOR THIS ONE TOO!!

Can anyone finish this one??

POST YOUR BEST WEIGHT FOR CHIN UPS & YOUR BEST ROUND FOR THE WORKOUT TO COMMENTS

7 comments:

CrossFit Hydro said...

1rm weighted chin up... Volume
- BW, 35, 44, 53, 70, 88, 100, 108

1 strict press, 2 push presses, 4 PJ
95,145,175,185,200 (PR!! :))

Sumo DL
165x10, 195x8, 230x6, 260x4, 275x2
Holy hips and hamstrings... Might have to have the games group try this variation out :)

Class wod...
7 full rds plus 19/24 calories

JVB

Emilie Goldsberry said...

Did 2 reps at 20# for 5 rounds the rest at 15#; 20# strict chin up is actually a PR too!
5 rds plus 11 cals in round of 18

Jordan said...

103# weighted chin up
7rds + 17/24 cal

John Dunn said...

65.5# X2 chin up
7 rds + 13/24 cals

Eldon said...

77# × 1 chin up (75×2)
7 rounds + 20/24

Anonymous said...

55% x 1 chinup
5rounds plus 12 calories
Dave

Crystal Stidham said...

17.8# x 1 chin-up
4rds + 13 of 15 calories