2015-07-20

MONDAY WORKOUT

Keep trying to progress your skill work on Muscle Ups, Pull Ups and Dips and a strict version of a classic Crossfit WOD...

SKILLS:
Another 10 mins to try to get your first Muscle Up (Strict, Bar, Kipping), Kipping or strict pull ups and kipping or strict dip (Bars or Rings)

If you've drilled the muscle up progressions and you have the adequate strength try a Muscle Up attempt on the rings or bar...

As always keep things low volume...

GYMNASTICS STRENGTH ENDURANCE:
"Strict Mary"
SCALE ACCORDINGLY!

5 STRICT Handstand Push Ups
10 Alternating Pistol Squats
15 STRICT Pull Ups
* 20 minute AMRAP *

Tons of ways to scale this, but first options are the following:
1. Scale to plates/AbMats, Box OR DB Presses
2. Scale pistols to an option where you can keep you heel ON THE GROUND... Heel elevation, counterbalance, Box or walking lunges
3. Scale pull ups to negatives or ring rows
4. Scale the REPS to any of the following:
4/8/12, 3/6/9 OR 2/4/8

Be smart with your combos and make sure to get some gymnastics volume in today...

POST ANY SKILL MILESTONES AND TOTAL ROUNDS PLUS ANY EXTRA REPS TO COMMENTS

2 comments:

CrossFit Hydro said...

Quick upper body day...

Bench press test for the new cycle to come...
- 235... Done 240 lately so I'll probably just use that for number calculations

Class wod... sort of...
(Can't pistol squat deep enough so 10 Calorie Bike as a sub)
5 Strict HSPUs (Just regular depth)
10 Bike Calories
15 Strict Pull Ups
- 10 rounds - 17:34

Was looking for a sprint endurance wod trying to stay consistent between rounds to stay true to the purpose of 20 min amraps... Volume accumulation...

My lats are going to be toasted for the next 3 days :$

JVB

Emilie Goldsberry said...

Working that false grip in hopes of a muscle up soon!
9 rds + 3 reps; 3/6/9 reps HSPU with 2 ab mats and pistols with plate under heel