Workout of the Day
A.
Back Squat
*Set 1 – 8 reps @ 70-75%
*Set 2 – 6 reps @ 75-80%
*Set 3 – 4 reps @ 80-85%
Rest 2-3 minutes between sets.
B.
For time:
10 Bar Muscle-Ups
20 Wall Ball Shots
30 Box jumps
40 Chest-to-Bar Pull-Ups
50 Calorie Row
40 Chest-to-Bar Pull-Ups
30 Box Jumps
20 Wall Ball Shots
10 Bar Muscle-Ups
40-49 – 30 lbs to a 10″ target/20 lbs to a 9″ target; 24/20″
50-54 – 5 Bar Muscle Ups; 30 lbs to a 10″ target/20 lbs to a 9″ target; 24/20″
55-59 – 1 Bar Muscle Up; 20 lbs to a 10″ target/14 lbs to a 9″ target; 24/20″; step-ups are alloweed; 30 Chest-to-Bar Pull-Ups
60+ – 10 Ring Dips; 20 lbs to a 10″ target/14 lbs to a 9″ target; 24/20″; step-ups are allowed; 25 Chest-to-Bar Pull-Ups
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We are pleased to announce our next Invictus Athletes’ Camp! Camp will be held June 12-14 in San Diego, CA. Please click here for more information and to register.
I was in Dallas for the South Regional this weekend. Dropped in a Crossfit Big D Saturday and was only able to do the WOD. 20:54.10 first muscle ups unbroken, wall balls felt great, I could have pushed harder on the pull ups.
235,255,275
16:24 wall balls at 25#- we are blessed to not have a 30# at the box
Oh no, you need to get a 30 lbs one! 🙂
A. 175-195-210#
B. 18:04….fun workout….first 10 bar muscle ups unbroken which is a PR! Tore and got a blood blister on last 10 bar muscle ups…had to break those up!
Great work on the bar muscle ups Cheryl!!!!!!!!
A. 235/245/265
B. 3 x 1000m rows, just good to move around today. Will rest up and get ready for Monday.
A. 275/300/315
B. 17:59. Need work on that kind of volume on C2B. Went to singles towards the end.
I’m not a games competitor but did this with one of my girls who is. Fun workout. 24:20 as prescribed. 40-44
Great to have you!