"Someone" locking out her Thruster rep in great form.
Challenge:
HSPU Day #29
SWOD: Weighted Chin Ups 1rm, then bodyweight for max reps (no kipping)
Metcon: 30 Muscle Ups for time
For the weighted pull ups, use that contraption thing (unknown what it is), kettlebells or dumbells between the feet, weight plates held at the knees, etc.
If you can not do muscle ups, then try either of these substitutes:
-3 Pull Ups + 3 Ring Dips = 1 Muscle Up or
- Muscle Ups from the knees with feet assist. If you do the second one, make sure you raise the rings up high enough make it difficult and a full body workout. Try to resist the urge to "jump" your body past the middle portion of the workout, that is the most important part. Rather, work on pulling the rings to your sternum, then moving your chest around the rings into a deep dip position. This assist, minus the jump, will be more advantageous in assisting your strict and kipping muscle up and your ring dips.
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5k for me today...
ReplyDeleteIn the rain...nice Angel
ReplyDeleteSWOD: 115 x 1 RM (PR), max reps x 15
Metcon: 500 m Row @ 1:33 (PR)
My shoulder is a little injured so taking it easy on muscle ups while I do HSPU
HSPU day 27 & 28
ReplyDeleteSWOD: 82# X 1RM, Max reps X15
Metcon: complete, but did not pay attention to the time oops
SWOD: 2rm bw
ReplyDeletegoal: 5rm bw
MetCon: 12:56
goal: under 10
SWOD: 10# x 1rm (kipping), bw x 1
ReplyDeleteMetcon: 14:30 (modified knee muscle ups)
HSPU's 29
22.5 lb weighted chin up. Skill work on the WOD (practice technique of 30 muscle ups, then 30 ring dips and 30 chin ups)
ReplyDeleteI did a CrossFit Endurance WOD on the rower:
ReplyDelete3x3:00 rounds with 3:00 rest. The goal was to maintain energy output on each round. With the damper set to 6 I did the following:
Round 1: 815m
Round 2: 809m
Round 3: 825m
I couldn't fully bend my left knee, so I wasn't getting all the leg drive I could get, but it was still a good interval WOD.
The plan for me for the ner future will be Starting Strength on M, W, F and CFE on T, Th, S.
SWOD: 20lb chin up
ReplyDeleteMetcon: 3:55
SWOD: 60#x1,BWx8 / Deadlifts 495x1,405x3x3
ReplyDeleteMETCON: 30 MU "attempts" modified from the knees @ 23:?????
SWOD: 25lb chin up (failed at 30 and 27.5), max reps 6 strict chin-ups
ReplyDeleteMetcon- Worked on MU from the knees (need to work on ring dips)
SWOD: worked on negative chin-ups,chin-ups with red band
ReplyDeleteMETCON: 30 MU'S modified from the knees
HSPU DAY 29
ReplyDeleteSWOD: 100lb chinup
ReplyDeleteMetcon: Just worked on MU technique. Left bicep is injured and MU were not happening.
SWOD: Alternated 10 negative chin-ups, band assisted chin-ups to failure, 3 rounds.
ReplyDeleteMetcon: 30 modified knee muscle ups (If you can even call them that!)
4 mile run with 1/2 marathon training group
HSPU Day 29
75#x1, 15 chn ups
ReplyDelete