2015-06-15

MONDAY WORKOUT

Gymnasty Mondays continue!

WORKOUT:
30 Med Ball Slams (25-30#/35-50#)
30 STRICT Knees 2 Elbows
30 STRICT Handstand Push Ups (Scale to box, if needed)
30 STRICT Chin Ups (Negatives or Holds)
30 Hand Release Push Ups (Box, no knees)
30 Calorie Row
(15 minute cutoff)

Scale reps to 25's or 20's if necessary...

We will stagger ever 3 minutes or so in heats of 6-8 athletes...

Make sure to use the outside bars on the rig for chin ups and knees 2 Elbow and be sure to use the section of the rig above where you plan to do your HSPUs so everyone has their own space...

POST YOUR TOTAL TIME OR TOTAL REPS COMPLETED TO COMMENTS

9 comments:

CrossFit Hydro said...

Power snatch - 3 pos
High, mid, knee
(Really hammering knees out)
75,95,105,115,120,125,130,135,140,145

Ghd hip extension
5x20 reps (25-45)

Class workout:
30 Slams (50#)
30 Strict K2E
30 Strict hspus
30 strict chin ups
30 push ups
30 calories
- 9:35

JVB

Emilie Goldsberry said...

30# slams, 25# plate and AB mat HSPU, only did 20 chin ups full 30 reps of the rest
Finished at 15:58

Crystal Stidham said...

17:01
Ball slams: 30# ball @ 25reps
K2E: attempts @ 25reps
HSPU: 25#+2ab mats @ 25reps
Strict chin-ups: 20reps
Hand release push-ups: 20reps, dirty
Row: 25calories

Anonymous said...

35# ball 1ab mat plus 10# plate
30 reps
14:36
Dave

CrossFit Hydro said...

Quick upper body day this afternoon...

Weighted bar dips
- 3 rep... Up to 85# DB
ss w/
Bench supported DB Rows
- 8 rep... Up to 70 ' s

Muscle ups:
2 reps every 30 secs for 10 rounds

Rehab work:
SL hip raise from bench x 20 reps
3 sets
and
Side Bridges with outside knee raise x:30

JVB

Sharon said...

Ball slams 25# 30 reps
Knee raises 30 reps
Box HSPU 25 reps
Negatives 20
Box push ups 20 reps
17 calories

Darren said...

18:00
30 slams @ 35#
20 reps everything else
(box hspu)

Rachel said...

got to 21 calories, 20 chinups, 25# ball slams

Susannah Dunn said...

16:06 unnecessarily scaled to 25 reps (negatives and box push ups)