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:

Unknown 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

general manager said...

Thanks for sharing this wonderful article about "crossfit",...This is very helpful,..

David Ronaldo said...

I tried "Crossfit in Fort Lauderdale ",..this is really good,...

Unknown said...

I bought a pair of best crossfit shoes for women for my pregnant wife.But doctor have suggested her not to go for crossfit workout.So I wanted to know if there's any exercise for pregnant ladies at your center?

steward said...

I really like your helpful article about body workout
full body workout

steward said...

Perfect workout to maintain a perfect health and fitness.
Cross Reflex Balls

VitaStik said...

Thanks a lot for such an amazing and helpful blog you have shared for us,.
Jump Rope

Ricky Mesy said...

The blog seems to share interesting for a fitness freak guy like me personal training crossfit Maybe I will share with facebook group friends about this blog.