Sunday 020519
For time:
30 Pull ups
10 Dips
20 Pull ups
20 Dips
10 Pull ups
30 DipsNotes:
1. It doesn't matter if you cannot complete each effort in a single set.
2. Complete in as few sets as possible
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 020519
For time:
30 Pull ups
10 Dips
20 Pull ups
20 Dips
10 Pull ups
30 DipsNotes:
1. It doesn't matter if you cannot complete each effort in a single set.
2. Complete in as few sets as possible
Monday 010326
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 as much time as needed between sets.
OR, if you have a muscle-up,
Ten muscle-ups (max effort, take as much time as needed, record the time to complete all ten)
One rope climb with no legs or five with legs.
Twenty handstand push-ups by any means. Have spotter pull you up by ankles if needed.
Practice lowering from handstand to planche (body parallel to floor, arms locked) Have spotter
support your ankles and lower you to parallel. Hold at parallel, with spotter minimally helping,
for five full seconds.
Repeat for ten attempts. Do on padded mat, crash pad, or other padded surface!!
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
This is a really tough day. Don't hold back. Tomorrow is met-con only, so you will be able to rest
your arms, back, and shoulders. You are getting a small taste of the demands of a gymnast's workout.
Saturday 021123
30 Ab-bench at max weight
(or other sit-up that ranges from trunk extension through to flexion)
25 Back extension
50 Squats
Six sets of pull-ups
(max effort, record the total, take as much time as needed between sets)
Six sets of dips
(max effort, record the total, take as much time as needed between sets)
OR, if you have a muscle-up,
Ten sets of muscle-ups
(max effort, take as much time as needed, record the time to complete all ten)
One rope climb with no legs or five with legs.
Twenty handstand push-ups by any means. Have spotter pull you up by ankles if needed.
Practice lowering from handstand to planche
(body parallel to floor, arms locked)
Have spotter support your ankles and lower you to parallel.
Hold at parallel, with spotter minimally helping, for five full seconds.
Repeat for ten attempts. Do on padded mat, crash pad, or other padded surface!!
30 Ab-bench at max weight
(or other sit-up that ranges from trunk extension through to flexion)
25 Back extension
50 Squats
This is a really tough day. Don't hold back.
Tomorrow is met-con only, so you will be able to rest your arms, back, and shoulders.
You are getting a small taste of the demands of a gymnast's workout.
Tuesday 021210
Bike 5 mins hard.
Dumbbell Bench-press 15 reps.
Bike 5 mins hard.
Dumbbell Bench-press 15 reps.
Bike 5 mins hard.
Dumbbell Bench-press 15 reps.
Notes:
1. After a warm-up make your first effort a heroic effort
on the bike and record the distance. Take any rest needed
and give the best dumbbell bench-press you can at fifteen
reps or less. Again, rest as long as you want then repeat
both efforts. Use the same weight for each bench press set.
If the first cycling and bench-press effort are true max
efforts, then the second and third efforts are not repeatable
no matter how long the rest.
To test the quality of the first efforts and demonstrate
the point of the workout take a LONG break after each couplet.
Keep the rest between cycle effort and bench-press
constant for each couplet.
Mary XXX
Mary XXX
Complete as much as possible in 20 minutes of:
10 handstand push-ups
20 single-leg squats, alternating
30 pull-ups
15 handstand push-ups
30 single-leg squats, alternating
45 pull-ups
20 handstand push-ups
40 single-leg squats, alternating
60 pull-ups
25 handstand push-ups
50 single-leg squats, alternating
75 pull-ups
30 handstand push-ups
60 single-leg squats, alternating
90 pull-ups