Friday 19 June 2009
Posted by The Cell on June 18th, 2009
Learn/Practice
Muscle Up Progressions
WOD
“Tabata Old School”
20 seconds of work followed by 10 seconds of rest repeated 8 times each for the following 4 movements:
10lb Sledgehammer Swings
25kg Sand Bag Shouldering
Squat Jump
Rowing
Rest 2 minutes between movements
Score is the lowest rep count of each of the 4 movements for the 8 rounds
Post score to comments
Compare to 280209
YAY TABATA! I have been waiting for one of these.
(BANG)
28 minutes and 40 seconds
I’ve had a few days off due to shin soreness so I decided to do the work from a few days ago.
Baseline wod as rx’d 4.28
the second wod was supposed to be the 5rnds of 21 thrusters and double unders but i decided the pounding off the skipping wouldn’t be great for the legs. I subbed the whole wod for a drastically scaled version of the crossfit games final wod from last year. I’ve been itching for o-lifting since the workshop so this hit the spot.
30x 35kg (rx’d at the games was 70) squat clean and jerks in 6.20.
Even with the light weight the full squat cleans made this tough.
Warm-up = Skipping drills, Shoulder mobility drills, 100 x 24kg KB swings, Muscle ups (managed 3 in a row without resetting the false grip).
WOD as Rx’d
13, 10, 17, 5 = 45 total
Mobility warmup
Muscle up Progressions 9or regressions in my case!)
Arrrrgh:)
Total 42
The squat jumps killed me. Still sore from thrusters!
Fun but.
Warm up: 100 x 12kg KB swings, shoulder dislocates, some other stuff
Muscle up progressions and an attempt at an iron cross
WOD: 6lb sledgehammer and 15kg sandbag
Total = 49 (17/11/15/6)
Loved this workout!
http://board.crossfit.com/showthread.php?t=46953
For everyone interested in learning to climb a rope using your legs (saves the arms) this thread from crossfit may help. The links to the 3 video demonstrations at the bottom of the first page are top class.
I will be working on my own rope climb at the open gym session on July 4th if anyone wants to join me.
Thanks for posting that Pete. Lets get everyone climbing those ropes!
Jase
i’ll definitely give some rope climbing a crack on july 4 in between all that oly lifting i plan on doing heheh
I’ll join in too, Pete. July 4th will be the day I finally make it to the top (and back down without rope burn)
stoked, got 3 muscle ups on rings today!! first time is always good!!
TABATA!!! (what an ugly word that is!!)
sledge smash (scaled up to 12lbs) – 15
25kg sandbag shouldering – 10
squats jumps – 12
rower – 8
TOTAL – 45
legs are still shaking!!
Yeah Pete, I will ne joining you on the rope climbs, kipping, muscle ups, oly lifts – the list is endless. I have a feeling that the coaches patience might wear a bit thin with me!
40, I HATE ROWING
6lbs hammer, 15 kb bag. 14/8/10/5 – 37
man this workout killed my legs! Played footy the next day very sore