Friday 010720

One Muscle-up per minute for as long as you can go!

Can anyone do one muscle-up per minute for twenty minutes?

How far can you get?

Note:

1. A muscle-up is pulling yourself from below the rings to above and

dipping to full arm extension. It is an unrivaled move for developing

upper body strength.

 It is much more difficult than any pull-up or dip and consequently a

move of much greater potential for strength development.

2. If you don't have rings, buy them!! Rings have no rival for upper

body strength development. If you are serious about your sport/fitness

you'll pick some up.

3. We've listed some vendors within the message board.

4. If you can't do a muscle up, see how many pull-ups and dips can

you do in an hour?

Thursday 010719

Hang powerclean/push-press 21

Jump rope 2 minutes

Hang powerclean/push-press 15

Jump rope 2 minutes

Hang powerclean/push-press 9

Jump rope 2 minutes

Notes:

1. Double under if able on jump rop

2. No rest from start to finish

3. Hang powerclean is from knees to racked position (shoulders)

Wednesday 010718

Run 800 meters

Deadlift 15-12-9-6-3-1 reps, max load @ each set

Run 800 meters

Note:

1. Rest only one minute between first 400 meters and Deadlift.

2. Rest one minute between sets.

3. Start second 400 meters one minute after last Deadlift set.

4. Max efforts on runs and lifts!

5. Submit run times, lift loads, and body weight.

Tuesday 010717

Four rounds for time of:

Row 500 meters

12 "L" Pull-ups (good ones

Can you complete all 4 rounds in ten minutes or less? OK, how long

Monday 010716

Back Squat, Tabata Intervals, 10" Box

Dips, max set

Back Squat, total from Tabata effort, 10" Box, single set

Dips, max set

Notes:

1.Perform the Tabata Squats with 45 to 95 lbs, work for twelve reps at each of the eight intervals.

2.On the second set of Squats perform in a single set the total (96, hopefully)

performed in all eight Tabata Intervals.

3. Rest no more than two minutes after both Squat efforts.

4. Anyone ready for "L" Dips? Whose got 30?

Saturday 010714

Three rounds for time of:

1/4 bodyweight Walking Lunge, 20 steps

"L" Rope Climb

Rest 60 seconds.

Notes:

Start lunging 20 steps from rope. Lunge to rope and immediately sit and climb.

Friday 010713

Three rounds for time of:

20 inch Box Jump, 25 reps, in sixty seconds

Powerclean, 15 reps

Rest 1 minute

No rest during jumps or powercleans.

Each round is about three minutes including rests.

Fit: 20" box and 50% bodyweight powerclean

Superfit: 26"; box and 75% bodyweight powerclean

CrossFit: 32" box and 100% bodyweight powerclean

Thursday 010712

Three rounds for time of:

15 Knees to Elbows

5 Muscle-ups

15 Knees to Elbows

If you can't muscle-up substitute 25 pull-ups and 25 dips at each round,

and.... get themuscle-up soon. Power through this workout, but don't

cheat the movements.

Wednesday 010711

Row 1000 meters

Rest 4 minutes

Tabata Dumbell Thrusters

Who can row a 3:30 1,000 meters and Tabata Thruster

50% of their bodyweight no fewer than 10 reps in each interval?

Tuesday 010710

Complete as many rounds in 20 minutes as you can of:

400 meter Run

10 L pull-ups

Can you run a 1:30 400-meters then perform 10 L pull-ups

ten times in twenty minutes?

If you can you are CrossFit!!