2015-08-03

MONDAY WORKOUT

THIS WILL BE THE LAST WORKOUT TO BE POSTED HERE AS WE WILL BE SWITCHING OVER TO THE NEW WEBSITE ON WEDNESDAY!

This site has served us well these last 5 years and will still be available to look back at past results and see how far you all have come since you started with us...

Let's end with a good one!

SKILLS:
Take 10 minutes and work your Muscle Up/Pull Up/Ring Dip Progressions and see if you can get your first MU, pull up or dip!

WORKOUT:
In heats of 5 athletes staggered 3-4 minutes apart perform the following for time:
50 Alternating Pistol Squats (Box, plates & rolling pistols to scale... Walking lunge = 2x reps)
40 STRICT Knees 2 Elbow
30 STRICT Ring Dips (Scale with Bar Dips, slight band help or bench dips)
(15 minute cutoff)

IMMEDIATELY AFTER FINISHING YOUR LAST RING DIP OR AT THE CUTOFF TIME, WHICHEVER COMES FIRST YOU WILL IMMEDIATELY PROCEED TO...

MAX Distance Rope Climbs in 90 seconds...
(Each full Rope Climb to the knot in the rope counts for 15 feet, but every foot matters on this one!)

If you're scaling to seated, then each climb is worth 6-7 feet depending on your height...

Scale reps to 40/30/20, if needed, but you have a long cutoff on this one so try to go Rx'd on reps as long as you can finish each section in 3-5 minutes...

POST YOUR TIME FOR PART 1 & TOTAL FEET FROM PART 2 TO COMMENTS

9 comments:

Emilie Goldsberry said...

14:30; added a band for ring dips after 12 reps because I was losing them. Did 50 pistols though!
4.5 rope climbs 67.5 ft

CrossFit Hydro said...

Bench program 5x5 @ 70%
- 170#

50 Strict K2E
40 Strict Ring Dips
- 6:26
Then 90 secs of rope climbs
- 7 climbs + 10 feet (115' total)

JVB

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