080928
Sunday:
30 Muscle ups for time.
*Substitute:
1 MU = 3 pull ups
3 dips
Have a great Sunday.
Picture from CF Oakland
080923
Tuesday:
“Spartan 300″
- With a running clock perform the following in order:
- 25 x pull-ups
- 50 x 135# dl
- 50 x push-ups
- 50 x 24″ box jump
- 50 x floor wipers @ 135#
- 50 x kb clean and press @ 1pood (35#)
- 25 pull-ups
If you are new to this workout:
- 20, 10, 5 pull-ups = jumping, or assisted
- 30, 15, 10 x lighter weight bb or broomstick/pvc pipe for dl’s
- 30, 15, 10 x push-ups on knees, against bench/wall
- 30, 15, 10 x 20″, 15″, 10″ or 5″ step
- 30, 15, 10 x lighter weight bb or broomstick/pvc pipe for wipers
- 30, 15, 10 x any lighter weight kb/db
- 20, 10, 5 pull-ups = jumping or assisted
Video from CF Central:
080919
Friday
With a partner timing your 200m Sprints, do the following with a faster split.
- On a 400m track:
- Sprint 200m / Jog 200m
- Sprint 200m / Jog 200m
- Sprint 200m / Jog 200m
- Sprint 200m / Jog 200m
- Sprint 200m / Jog 200m
Total run should be 2000m sprint with a jog as a recovery.
Your warmup should include a 2 x 400m run and the:
CFWU:
The “official” CrossFit Warm-up is in the April 2003 CrossFit Journal.3 rounds of 10-15 reps of
- Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
- Overhead Squat with broomstick / pvc pipe
- Sit-up
- Back-extension
- Pull-up
- Dip
Note that for a workout that’s dip or pullup-centric, you might want to do something else in the warmup.
