A.
Two sets of:
60 Seconds of Muscle-Ups
Rest 60 seconds
60 Seconds of Alternating Pistols with Kettlebell (24/16 kg)
Rest 60 seconds
60 Seconds of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
60 Seconds of Strict Supinated-Grip Chest-to-Bar Pull-Ups
Rest 60 seconds
60 Seconds of L-Sit Hold
(try to accumulate 30-40 seconds within the minute)
Rest 60 seconds
B.
Every minute, on the minute, for 9 minutes (3 sets each) for max reps:
Minute 1 – 30 seconds of Toes to Bar
Minute 2 – 30 seconds of Assault Bike for Calories
Minute 3 – 30 seconds of Ring Dips
C.
Three sets of:
Reverse Snow Angels x 20 reps
Rest 30 seconds
Hollow Hold x 60 seconds
Rest 30 seconds
A. Bryan (banded muscle ups, 16kg kb, hold knees to chest) – muscle ups – 6, 7. Pistols – 9, 9. Hspus – 4, 3. Pull ups – 13, 13. Knees to chest – 40 sec, 40 sec.
B. Bryan (burpees v bike) – t2b – 11,11,11. Burpees – 8, 8, 8. Ring dips – 8, 7, 7.
C. Bryan – Rx.
A.6/12/5/20/30 sec 5/10/5/16/30 sec
All I had time for
A: 3 / 24 / 12 / 13 / 45sec
3 / 22 / 14 / 12 / 45sec @ 1 MU = 3 Pull Ups + 4 Dips
B: 11 / 200m Run / 16
12 / 200m Run / 14
11 / 200m Run / 14
A.
First round
14/15/14/14/l sit done
Second round
4/14/11/13/ l sit done
Pistols @12kg
B.
17/12/17
13/13/14
15/13/14
A.
MU: 0/0 (would love advice on working up to muscle ups…)
Pistol: 10/11
HSPU: 7/5
Pull-Up: 8/7
L-Sit: 40/39
B.
T2B: 5/6/7
Assault Bike: 0.24/0.24/0.25 KM (doesn’t have calories…)
Ring Dips: 4/3/2
C.
RX
Curious what app is that your using? I got my first muscle ups with focusing on an aggressive swing had to really kip forward hard in the beginning
It’s called Strong. It’s not perfect for CrossFit but it’s FANTASTIC for a more typical linear progression lifting program where you have fixed routines.
I like it because they let you export all your data, and easily see progress/PR’s on your lifts.
A. MU: 10 / 8
Pistol: 9 / 11
HSPU: 26 / 24
Pull-up: 13 / 12
L-sit: 43 / 46 (both cumulative)
B. GHD: 12/13/13
Row: 12/13/14
Push-up: 29/25/24
C. Rx
A, B, C: Done. Skill work today
A. MU’s: 5,4
Pistols off of a box(still working on balance and form): 16, 16
SHSPU’s: 16, 14
Strict C2B’s: 14, 13
L-sit on rings: ~24sec each round 6-7 sec at a time
B. T2B: 20,16,16
Rows(no assault bike): 13,12,11
Strict ring dips: 16,14,13
C. Core too smoked for hollow holds, so just did 2 sets pop reverse snow angels. Still spicy.
Started my day with daily ROMWOD to try and work out some hip/lower back pain before this workout. Made a huge difference! A. Bar Muscle ups: 2 & 2 (Couldn’t find a rhythm today, failed 4-5 each minute, not sure why) Subbed 20″ step ups w/ 40lb DB’s (Can’t do pistols): 6 & 6 each leg L-Seated DB press w/ 50lb DB’s: 6 & 12 (40lb DB) Strict chest to bar pull-ups: 8 & 8 L-sit: 35 seconds & 35 seconds accumulated B. Toes-to-bar: 14-11-13 Subbed rowing for cal (no assault bike): 13-13-14 Ring dips (kipping): 13-13-13 C. Rx Cash… Read more »