Workout of the Day
For today I am giving you guys a choice, kind of. The Work Capacity section is broken up into two workouts, A and B. If you are an advanced CrossFitter, then workout A may be better for you. If you are newer to CrossFit or are not confident with muscle-ups, then workout B will be the best option.Warm-Up: Muscle-up transition drills (on low rings, feet on the ground, false grip in place, practice the transition from the hang to the bottom of the dip on the muscle-up. Focus on speed through this transition -- imagine Superman ripping open his button down if you are confused about the path of the rings)
Strength: AMRAP 5 minutes of:
* 1x Strict Press
* 2x Push Press
* 3x Push Jerk
Load the bar with 85% of your 1RM Strict Press.
Work Capacity:
WOD A -- For time do:
* 10x Muscle-ups
* 10x Air Squats
* 8x Muscle-ups
* 20x Air Squats
* 6x Muscle-ups
* 30x Air Squats
* 4x Muscle-ups
* 40x Air Squats
* 2x Muscle-ups
* 50x Air Squats
NOTE: Only perform WOD A if you can do the first set of muscle-ups unbroken. Incidentally, if you don't have rings you can substitute bar muscle-ups.
WOD B -- For time do:
* 30x Ring-dips
* 10x Air Squats
* 25x Ring-dips
* 20x Air Squats
* 20x Ring-dips
* 30x Air Squats
* 15x Ring-dips
* 40x Air Squats
* 10x Ring-dips
* 50x Air Squats
If you do not have rings, substitute parallel bar dips.
Extra Credit: 5x 200m run with 30s rest between efforts.
Post results to comments.
Strength: Definitely helped since my strict press sucks. I used 55 pounds and did ~7 rounds (timer stopped working)
ReplyDeleteWork capacity: Did workout b, ring dips with a pink band but ended up switching to blue. Never really done dips so that was a nice wod to work on. Squats were fun. time: 13:23
Strength: 95# 6 rounds
ReplyDeleteWC: Workout A 9:32
Thought I posted this last night but I guess not…
ReplyDeleteWarm-up: 3 rounds of 5x push jerk 5x snatch balance 10x ohs. Good complex.
Strength: 5rds @ 155. Did 6 rounds but realized after that I was over 5 minutes. First two rounds back to back unbroken, bad idea. Rest were unbroken but long breaks between.
Work Capacity: 8:08. Had about 3 failed muscle-ups and had trouble stringing them together but moved fast on the air squats.
Extra: Tried to mess around with the back bay complex but wasn't quite getting it.
Workout A for the Work Capacity
DeleteStrength: 105# 7 rounds
ReplyDeleteWC Workout B: 11:43
Extra: done
these workouts are amazing. thanks for the posts! keep up the great work!
Thank you I'm glad you guys are having fun with it. Thank you so much for posting your scores and being a part of it. I'm excited to see the progress you guys make on the program.
DeleteStrength: 95# 6 rounds
ReplyDeleteWork Capacity: I thought you get the extra credit if you put together the work capacity and the extra credit. so I actually ran 200 m after every squats so my work capacity was actually dips, squats then run. So it took me 14:50. Do I still get the extra credit? haha.
Yeah I'd say you get the extra credit haha. Great display of general bad-assery, good work!
Delete