2015-03-25

WEDNESDAY WORKOUT

Final Open Prep WOD for the season!

SKILL:
Take 5-10 minutes depending on class sizes and work on some Pistol Squat progressions...

Use boxes, plates or mats...

WORKOUT:
Using a continually running 1:00 clock perform the following each minute:
1st Minute: 12 Kipping CHIN Above Bar Pull Ups
2nd Minute: 10 Barbell Thrusters (65#/95#)
3rd Minute: 8 Burpee Barbell Jumps
4th Minute: 6 Total Alternating Pistols OR 12 Alternating Walking Lunges

After these first 4 minutes add TWO reps onto each movement for the next 4 minute cycle and continue to add 2 additional reps onto every new cycle until you are unable to finish the required reps in under 60 seconds...

This workout is meant to be AT LEAST 16 MINUTES (4 total cycles) and no more than 24 minutes (6 total cycles) so start you can scale your starting reps to any of the following:
- Scale #1 - 10/8/6/4
OR
- Scale #2 - 8/6/4/2

POST YOUR STARTING REPS AND WHEN AND ONE WHAT MOVEMENT YOU CROSSED OVER THE MINUTE TO COMMENTS

4 comments:

Emilie Goldsberry said...

4 rds plus 12 pull ups
Scaled reps to option 2
Actually did pistols in a WOD! Bring it on Castro!

CrossFit Hydro said...

Messed with this one last night..

But first...

High hang snatch + hang snatch
- up to 165 working on my ganky right leg not blowing out with limited success :$

Snatch Pulls 4x3 up to 225

Ft pause squats up to 225 (getting dizzy on the hold for some reason)

Messed with the workout order for today last night... Started the reps too high...
1st - 16 kipping PUs
2nd - 14 Bar Touch burpees
3rd - 12 Thrusters
4th - Alt pistols 10 total...
Worked up to 4th round... 22/20/18/16

JVB

John Dunn said...

4 rounds plus 9 burpees. Scaled to Option 2 and 85# Thrusters.

Lisa Dempsey said...

Emilie! That's funny!
#2 option w/55#:
5rds + 13 kipping pullups