2015-01-11

SUNDAY WORKOUT

Little gymnastic strength to start the week off!

STRENGTH:
Find a MAX DEPTH Strict Handstand Push Up in 15-20 minutes...

Use AbMats, bumpers, parallettes and anything else you need on this one...

For those of you that still struggle with these make small drops in height and sets of 1-2 reps to get a ton of extra strength volume in...

WORKOUT:
12 Back Squats (65#/95#)
9 Front Squats (65#/95#)
6 Alternating Front Rack Reverse Lunges (65#/95#)
3 Overhead Squats (65#/95#)
* 8 minute AMRAP *

Use just 55-60% of your best OVERHEAD SQUAT 1RM for this one to keep it fast!

Really work some hip and ankle mobility before we start class for this one...

POST YOUR BEST DEPTH AND TOTAL ROUNDS PERFORMED TO COMMENTS


5 comments:

Susannah Dunn said...

1AM & 15# plate

3rds + 17 reps (65#)

CrossFit Hydro said...

Little combo of a few days...

Was curious so 3rm strict deficit hspu
- 14" (Couldnt go any lower bc my shoulders were hitting the plates :))

2 rep split jerk practice with 80-85% 1rm (left and right leg)
245-255#

Sumo DL
10@195, 8@235, 6@260, 4@275, 2@295

Games pull up wod but ended with bar mus for fun...
Weighted strict (Max Reps)
Strict CTB (Same number)
Bar Muscle ups (Same number)
- 70# (6 reps), 45# (7), 28# (7)

50 calorie bike
Rest 2 min
50 calorie bike

1:51, 1:59... Yeah, that one hurt

JVB

Anonymous said...

1 hspu with no mat
3rnds plus 13 reps @65#
Dave





Lisa Dempsey said...

1 abmat
4 rds + 4 reps @ 65% (42#)

John Dunn said...

1 HSPU with nothing
3 rds + 19 reps @ 85#