***Just a reminder that this past week has looked a bit different than a typical week. It’s has been an opportunity for you to reset after our last cycle. On August 14th, we will start a new cycle with the focus on relative max strength and aerobic endurance, with additional energy systems incorporated so by the end of the cycle, athletes will feel well-rounded.***
Dynamic Mobility & Activation
Band-Assisted Scarecrow x 2 minutes
and then . . .
Every minute, on the minute, for 9 minutes:
Minute 1 – Band-Assisted Pec Stretch x 20 seconds per side
Minute 2 – Band-Assisted Hip Flexor Stretch x 45 seconds one side
Minute 3 – Band-Assisted Hip Flexor Stretch x 45 seconds other side
A.
Every 30 seconds, for 3 minutes (4 sets) of:
Interval 1 – Supine Snap Pull on Low Rings x 10 reps
Interval 2 – Supine Snap Pull Transitions on Low Rings
x 5 reps
Followed by. . .
Five sets of:
Speed Swings x 5 reps
Rest as needed, and then…
Five sets of:
Peek-a-boo swings x 5-6 reps
B.
“Last Man Standing”
The goal in this workout is to remain working for as long as possible…to be the last man/woman standing.
On the minute, every minute, perform the following – once you fail at a certain movement, move immediately to the next (starting with the next minute interval):
35-49: 8/6 Muscle-Ups
50-54: 6/4 Muscle-Ups
55-59: 4/2 Muscle-Ups OR 8/6 Ring-Dips
60+: 2/1 Muscle-Up OR 6/4 Ring-Dips
——–
Picking up on the one minute segment you would have been starting your next round of muscle-ups (if you make 7 consecutive sets, terminate this portion of the workout and move on).
Front Squat x 1 rep
35-49: Start with 205/135 lbs on the barbell; males add 20 lbs and females add 10 lbs every minute
50-54: Start with 185/115 lbs on the barbell; males add 20 lbs and females add 10 lbs every minute
55+: Start with 155/95 on the barbell; males add 20 lbs and females add 10 lbs every minute
——–
Picking up on the one minute segment that you would have been starting your next round of front squats…
20 Wall Ball Shots
35-54: 20/14 to 10 target
55+: 20 lbs to 10′ target; 10 lbs to 10′ target
If you make 7 consecutive sets, terminate this portion of the workout and move on. If you cannot complete all 20 shots within the designated minute, this portion of the workout is over . . . move on to the next phase of the workout.
——–
Picking up on the minute you would have been starting your next set of wall ball shots…
Strict Handstand Push-Ups
35-49: 10/8 reps
50-54: 8/6 reps
55-59: 6/4 reps
60+: 10/8 reps to 2″ riser
If you cannot complete all Strict HSPUs within the designated minute, your workout is over.
Completed 8/14
A.Done
B. MU 6 (3/2/1) + 3 (2/1)
FS 155/175/195 didn’t try 215
WB 3 min + 19
SHSPU 5. Holy Moly that was hard coming right off of WB’s.
Dynamic Mobility done.
A. Done.
B.
MU: 2 mins. (4/3/1, 2) Got last muscle up at :59 of first min. Surprised I got 8 in first minute!
FS: 205#, 225#, 245#, 265#, 285# (I stopped here. Most I have squatted since surgery 10 weeks ago and I was nervous)
WB: 4 mins + 18 reps
SHSPU: 7 mins + 9 reps (just missed 10th)
then, Nike testing:
3 Rounds:
500m row
12 burpees
21 box jumps (24″)
10:46 (ouch!)
Great work
Awesome job Brian!! Great work on the MU and FS!!!
DMA done
A. Done
B. Most I’ve ever strung together is two. So did two for seven rounds
FS: (1rm215) 155/175/195/215 fail 225
Wallball: 4 rounds
HSPU: did 5 reps for 4 rounds
Nice work Jason!
A. Done
B. I had a goal to do 8 in 1:00, I failed. I did six, rested one minute then tried to do eight more in a minute I did five. So I went to front squats. Made it through 265 And failed at 285. Four full rounds of wall balls +16 on a failed set. 6 strict hspu , rested 1:00 then 8 shspu
delayed entry: did Wednesday yesterday Dyn M ob: done A1). done 2) had a tough time, couldn’t quite make it past 30 secs each time B). used 25 lbs for both C). 24 rounds Today: Dyn/ mob. Done A1). this was tough, I’m not sure Im doing it right but I did it..travis makes everything look effortless when I grow up I hope to be like him too 🙂 2). don e B). MU; 0 FS: 135,165,175,185,195,205, 215 F WB: 3RDS+1 SHPU; 6RDS EVEN I am a bit unhappy I didn’t get one muscle up I was close but I… Read more »
A: Done B: I’d love to do this with someone. The competitive make up of this work out will definitely push most beyond what they would do alone. Spent a couple hours last night working hand stands (static, walks, push ups) , bar MUs, and press to HS negative so when I saw this last night I was light uh – oh! Not sure which version I like better but this was fun. WBs were definitely easier to do in this version. SHSPUs is s different story! ? MUs: 2-2-2-1 (0:00- 4:00) During warm up, I struggled to string anything… Read more »
Great job Corey and nice work hitting that Front Squat!
Thanks. That was the easiest part 🙂
I’m fairly new to Crossfit, and I don’t have MU’s, yet. I did today’s WOD in my local box, hang squat clean complex, and some front squats in the metcon. This afternoon I’m going back to make friends with the bar, and the rings. Practice makes perfect, right?
A. Done.
B. MU: 6/6/4
FS: 185/205/225/245/265fail
WB: 20/20/20/10
SHSPU: 8/4, finished at 14:00
Fun workout, felt good to move around after getting beat up by Cindy
DM&A Done
A. Done
B. got 3 rds of MU, 3rds of front squats (235# is my max), 3 rds of wall balls, and only 2 rounds of SHSPU
B. Gym time coming online in the next week or so home work again and thus BAR Muscle-ups
– 1 round 3 muscle ups (11 total)
– All front squats complete
– All wall balls complete (rough)
– 1 round 3 strict hand stand pu (shoulders were done after wall balls)
I’m looking forward to that workout after I get some rings and a few months of muscle ups. Much stronger after about a month back. This workout in reverse would be great!
Feel fresh and ready for more!
All front-squats?
All front squats. Did I read wrong? 1 rep starting at 205 7 rounds with 20 lbs added each round. 325 last round.
That’s correct
I thought there is no limit on the rounds of FS. But nevertheless great performance!
Markus it’s a maximum of 7 rds for each movement.
Great work today Jeff!!
Mobility – done
Min 1 – MU – stopped (catch position is still painful)
Min 2-5 – FS – 155 – 175 – 195 – 215 failed (10# PR attempt)
Min 6-7 – WBS – 20 – failed second set of 20
Min 8-14 SHSPU – 10 – 10 – 10 – 10 -10 – 6 failed
So close Barry!! Nice work on your sHSPU!
A. 0-5…Instead of MU I did the Pull Transitions with a Dip. I need to work on this stuff
B. 6-9….205, 225,245,265
C. 10-14….20,20,20,20,10
D. 15-17…8,8,5
Mobility completed
A)MU work completed.
B)Worked out with my wife. Did her conditioning.
3 Rounds For Time
Row 500M
x12 Buprees
x21 Box Jump Overs
11:33
Wow!
Min 0-1 3 mu’s
Min 1-6 185, 205,225,245,265 missed 285
Min 7-11 20,20,20,17
Min 12 3 hspu
Strict Press 65%x5 75%x5 85%x5
Games Workout “bar fight” 14:59
Hats off to the games athletes that did that one in 12 min
Wow! You would have finished 8th…
That’s been a consistent theme for all the workouts, the games is different you can’t replicate those conditions..
Fun one, eh? ?
It was nasty & very grippy , can’t imagine what it would be like on slick, brand new pull up bars
I wore my Victory Stealth Grips for that entire workout…worked like a charm! ??
A. Done
B. Had to scale A LOT:
0-5 Min.: 3 MUs,
5-14 Min.: 1 FS @ 20, 30, 40, 50, 60, 70, 80, 90 and 100 kg (not bad for four weeks w/o squatting),
14-20 Min.: 10 WBs,
20-25 Min.: 5 sHSPUS.
How is the knee feeling Markus??
A little bit rusty but no pain. Thanks for asking!
Am I reading this right that for this version of “last man standing” we are starting with MUs and it’s 8 MUs / minute for 7 min unless you can’t get 8 in the minute and you go on to the next movement?
Wow! That’s gonna be a short WOD for me…
Me too
Me too
Correct Corey! If you know you aren’t going to hit the 8 muscle-ups, scale down in volume – shot for something around 3-4 rounds in the initial muscle-up portion!
Thanks Nichole. I really knew the answer before I asked. I was just in denial! ?