2015-07-27

MONDAY WORKOUT

Let get some more people added to the muscle up board this week!

SKILL PRACTICE:
10 minutes of Muscle Up, Kipping Pull Up and Dip practice...

Keep the volume low and save those hands!

STRENGTH:
In heats of 8 athletes perform the following every minute on the minute for 6 minutes:

1 STRICT Weighted Chin Up
(This workout is for TOTAL WEIGHT over the 6 minutes and FOR BEST OVER ALL WEIGHT so every set counts and you only get ONE attempt each minute so choose wisely!)

An example:
I did 70, 85, 105, 78, 88, 98# for these 6 rounds so my score is 524# total and 105# for the other score...

For those who are still working towards higher rep strict pull ups you will perform either MAX REP Strict Chin Ups in 30 seconds, MAX SECOND Chin Up HOLDS in 20 seconds OR MAX REP Ring Rows in 30 seconds out of each 60 second round...

REST 1 MINUTE (GET YOUR EQUIPMENT READY FOR THE NEXT SECTION)

WORKOUT:
Perform as many rounds and reps and seconds of the following in 6 minutes:
:40 Hollow Hold (Perfect position!)
30 AbMat Sit Ups
20 Med Ball Slams (25-30#/35-50#)

Keep that lower back in proper position on the Hollow Holds... Scale to a regular Plank if you need to...

POST YOUR TOTAL CHIN UP WEIGHT LIFTED, BEST 1RM ON CHIN UPS AND TOTAL ROUNDS PLUS ANYTHING EXTRA TO COMMENTS



5 comments:

Crystal Stidham said...

Weighted chin-up: 10, 15, 20, 20, 25 (attempted 30# & missed it)
WOD: 1rd + 7ball slams @ 30#

CrossFit Hydro said...

Upper body nastiness...

Bench press
6x4 w/ 145# and a 3/2/1 tempo

21-15
Strict HSPUs
Strict Ring Dips
Push Ups
Then immediately into...
15-12-9
Calories on the Rower
Strict pull ups
Ring rows on 20" Box
- 19:12

JVB

Lisa Dempsey said...

Weighted chin ups: 15, 25, 27.5, 30, 25, 25
(147.5#)
2rds + 6 sec

Rob Allen said...

Checking in from Sport of Fitness Crossfit in Columbia, SC this morning. Overhead squat work followed by 21-15-9 overhead squats, box jumps, toes to bar. Gotta keep all the restaurant food at bay. Hope everyone is doing well back up north!

Rachel said...

Weighted chin ups total 90# and 25# max (5# PR)
2 rounds (25# ball)