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Muscle-Up

Tuesday 010522

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Bike two minutes all out, three times with five minute break between efforts. Record and submit distance for each effort. How many rotations can you do within 15 minutes? One point each station. Back extension 15 reps with 25 lb. plate Muscle-up Deadlift/High-pull X 10 reps 50% body weight If you can't do a muscle-up, do 15 pull-ups and 15 dips instead. … [Read more...] about Tuesday 010522

Friday 010518

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Bench press 10-8-6-4-2 reps. Total weight for all five sets and submit with body weight. Rest as needed before, How many passes of this circuit can you make in 20 minutes? Count each element (Box jump, Muscle-up, Leg raise) as a single point, so that, for instance, four complete circuits and once more 20 box jumps and one more muscle-up would be 14 points. If you still can't … [Read more...] about Friday 010518

Tuesday 010508

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Time five muscle-ups and 50 box jumps on 20" plyo box. Stretch/rest 20 minutes. Time five muscle-ups and 50 box jumps on 20" plyo box. We're interested in both times and decay rate from first to second effort. If you can't do muscle-ups, substitute fifteen pull-ups and twenty dips for each muscle-up. If you can't do pull-ups and dips use assistance device (Cybex, Gravitron, … [Read more...] about Tuesday 010508

Tuesday 010410

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Let's give the hips and legs a little break today! We've got three options today depending on your fitness ability. Pick one. Warm-up, including sit-ups and back extensions. Do 100 pull-ups and 100 dips on the Gravitron or other assisted pull-up/dip device. OR Do 50 pull-ups and 50 dips without assistance. OR Do 15 muscle-ups on the rings. Finish with sit-ups and back … [Read more...] about Tuesday 010410

Sunday 010408

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Let's put some energy in to the five CrossFit Challenges (No's 1-5) Vertical-leap 1/2 your body height. Muscle-up 10 times in a row without touching ground or coming off of the rings. Run 1 mile then complete a single set of bench press at body weight 21 reps, all within 10 minutes. Beat Garth Taylor's 1:25.5 500-meter Row. 21 reps of dumbbell "thrusters" at 1/2 your body … [Read more...] about Sunday 010408

Monday 010326

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Ab-bench (or other sit-up that ranges from trunk extension through to flexion) 30 reps at max weight Back extension 25 reps Air Squat 50 reps For the next phase we are doing pull-ups and dips or muscle-ups if you've got one! Six sets of pull-ups (max effort, record the total, take as much time as needed between sets) And, Six sets of dips (max effort, record the total, take … [Read more...] about Monday 010326

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