2015-07-09

THURSDAY WORKOUT

A super-sized version of a great Crossfit WOD...

SKILL:
Take 10 minutes and work on your Muscle Up/Kipping Pull Up and Ring Dip progression...

Use this time to figure out what gymnastics movement variation you will do for the workout...

WORKOUT:
"Super Helen"
400m Run 
21 KB Swings (53#/70#)
12 Ring or Bar Muscle Ups
* 3 total rounds for time *
(16 minute cutoff)

Lots of ways to scale this one...

Try to keep the run 400m...

Move the KB Swings down to 35#/53#, if needed, but try to make these heavier than your "norm"...

The muscle ups can be changed between bar and rings between or within a round, but rings are preferred...

You can scale these to any of the following:
(Put in order of our preference)
1 - Deep Chest 2 Bar Pull Ups 
(Try on rings with a false grip if there is room)
2 - Chin above bar Pull Ups 
3 - Ring Rows OR High Jumping Muscle Ups

Have fun!!

POST YOUR WORKOUT SET UP AND TOTAL TIME TO COMMENTS

5 comments:

Lisa Dempsey said...

13:39 44#/5 chest to bar then the rest was chin over bar kipping pull-ups

CrossFit Hydro said...

Deadlift for the 1st time in a while...
Worked up to a heavy set of 5 with near perfect knee control then did 3 sets at it...
- Just 265#, but it's a start :)

Muscle up test... 3 reps with each time period getting 5 secs shorter each time...
1:00, :55, :50, :45... Made it 9 rounds down plus 2 muscle ups... 29 total reps...

Strength endurance work from Wednesday
- 10 DB Presses (Every other min x 3 sets)
55# DBs... 10,10,8
Rest 1 min
Max rep strict pull ups (21 reps)
Rest 1 min
Max rep kipping pull ups (40 reps)
Rest 1 min
Max seconds L-Sit (:40 total)

JVB

Sharon said...

2 rds + 11 swings (44#, ring rows)

Darren said...

2 rounds + 16 kb swings
(70# kb, bar mu's 3,2,0)

Rachel said...

almost 2 rounds- ripped my hands :(