March 2nd, 2013

Workout of the Day

A.  Three sets, not for time, of:

Muscle-Ups x 3-7 reps

Box Jump x 10-12 reps

(practice cycling with feet on the box when hips open)

Toes to Bar x 12-15 reps

B.  CrossFit Games Open Event 11.6 and 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters

3 Chest-to-Bar Pull-ups

6 Barbell Thrusters

6 Chest-to-Bar Pull-ups

9 Barbell Thrusters

9 Chest-to-Bar Pull-ups

12 Barbell Thrusters

12 Chest-to-Bar Pull-ups

15 Barbell Thrusters

15 Chest-to-Bar Pull-ups

18 Barbell Thrusters

18 Chest-to-Bar Pull-ups

21 Barbell Thrusters

21 Chest-to-Bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Males – 100 lbs; Females – 65 lbs

C. Three sets of:

GHD Sit-Ups x 15-20 reps

Rest 90 seconds

Ring Dips x 15-30 reps

Rest 90 seconds

A. 3x3 muscle-ups (singles)

Box jumps 3x12 (24")

T2B 3x12

B. 101 reps

106 last year on 12.5.  Broke up the thrusters too much :(

Felt strong on the movements. Conditioning still not quite at 100%.

C. GHD 15-15-15

Ring dips 15-15-12/3