Warm-Up.
Static Hang on Rings x 30-60 seconds
Wall Slides x 5 @ 1515
Scapular Pull-Ups on Rings x 10
Followed by…
Two Sets:
Dead Bugs x 10 @ 1515
Handstand Practice (freestanding or against a wall) x 60 seconds
Followed by…
Two Sets:
Row x 60 seconds
Wall Climbs x 1-2
Toes to Rings x 5-10
Then…
A.
Every 3 minutes, for 18 minutes (two sets of each):
Station 1 – 3 Minutes of Rope Climb Skill Practice
(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)
Station 2 – 3 Minutes of Handstand Walk Practice
(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)
Station 3 – 3 Minutes of Ring Muscle-Up Skill Practice
(pick a progression to work on the aspect of your muscle-up that needs the most work)
B.
Two sets for max reps:
3 Minutes of Assault Bike (or Rowing)
2 Minutes of Alternating Single-Arm Dumbbell Squat Snatches (50/35 lbs)
3 Minutes of Rowing (or Assault Bike)
2 Minutes of Ring Dips
Warm-up
A) Rope climb. Working on TnG in sets of 3.
HSW. Working on speed.
Muscle Up. Working on long flies.
B) Metcon: 257 reps (Rx)
A.
3 leg less rope climbs per interval
70’ (in 2 attempts) handstand walk per interval
2 sets of 3 MU
B.
Bike/13/48/28
Bike/16/50/34
Don’t have a counter on the bike so just rode as hard as reasonably possible. Legs felt totally awesome after yesterday. Single arm dumbbell squats might be the hardest move in CrossFit.
A. Done
B. Row: 50cals/44
Dumbbell ss scaled to 25#: 18/16
Row: 45/44
Ring dips: 18/18
Did my own thing today.
30 min
500 m row
10 HR pushups with 40 lb vest
Rowed 5000m/254 cals
92 pushups
Is there an app to import these workouts into?
Conditioning (home /Sean) WU A. Max Reps (2 sets) (results) 3 min Max distance row/ride (750/744) 2 min max rep SA DB snatches (50/35) 35/30 ea. 3 min max cal row/ride (43/40) 2 min max bench dips (55/65) rest 1 min between sets Rest 2 min B. 21-15-9-6-3 Power cleans (155/95) DU/SUs Deadlifts (155/95) Walking lunges Results 11:45/12:06 B. was trying to kill us. These were pace but go hard type workouts. I tried to pace (fast) 21-15 rds on B, then go as hard as i could 9-6-3 rds. That really hurt. “Thanks to God He gives us victory… Read more »