2015-05-04

MONDAY WORKOUT

 Gymnastics strength/endurance day depending on how you want to approach this one...

WORKOUT:

PART 1:
Using a 60 second running clock perform 1 rep (Women) & 2 reps (Men) of STRICT Pull Up(s) during the 1st minute, then 2 reps (Women) OR 4 reps (Men) the 2nd minute, 3 reps & 6 reps the 3rd minute... Continue adding 1 rep (Women) & 2 reps (Men) until you can not finish the work in under 60 seconds...

IMMEDIATELY AFTER YOU CROSS OVER THE MINUTE PROCEED TO PART II...

PART II:
Using a 60 second running clock perform 2 STRICT Handsand Push Ups (Women) & 4 STRICT Handstand Push Ups (Men), then 4 reps (Women) & 6 reps (Men)... Keep this pattern of adding 2 reps on every minute until you fail to complete the required reps in under 60 seconds...

Scale this down by moving up by just 1 rep each minute, if needed...

POST YOUR HIGHEST ROUND PLUS EXTRA REPS COMPLETED FOR PULL UPS AND HANDSTAND PUSH UPS TO COMMENTS

3 comments:

CrossFit Hydro said...

Some right hip strength work, a booty blast and a twist on the class workout...

Single leg hip raise off a bench with 15lb db over the right hip for 6 reps then a heavy set of 6 with 2 legs and an axle bar
- 200-250# on the axle

Did weighted (45# DB) chin ups
1-7 reps by 1s (7 mins)
Then just strict with no weight
8-14 reps by 2s (4 mins)
Then kipping
15-21 reps by 3s (3 mins)
... Did the same idea with HSPUs

Deficit hspus (4")
1-3-5-7 (4 mins)
Strict with no deficit
9-11
Kipping HSPUS
13... Was breaking too much so stopped here...

JVB

Lisa Dempsey said...

7 rounds + 7 reps strict pullups
6 rounds + 4 reps HSPU (1 mat + 15# plate)

Anonymous said...

190# x 10
9:00 (30#)
Dave