A.
Take 15 minutes and practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc.
One method is to choose three exercise and perform a skill set. For example:
“Three sets, not for time, of:
Muscle-Ups x 3-5 reps
Handstand Walks x 5 Meters
Pistols x 3-5 reps each leg”
B.
Tabata Mash-Up
Complete Eight Sets of “20 seconds of work, 10 seconds of rest” for each of the following exercises:
Kettlebell Swings
Push-Ups
Box Jump-Overs
Prone Plank Hold
Complete all 8 sets of one exercise before moving on to the next.
A.
Three sets, not for time, of:
Muscle-Ups from supinated position on floor x 3 reps
Pistols x 3 reps each leg – hold rack for balance
Handstand Negatives in pike from 24″ box (5 secs down) x 3
B.
KBS – 20kg 13 13 13 13 13 13 13 13
Push-Ups 10 10 10 7 7 7 7 6 6
Box Jump-Overs 7 7 7 7 7 7 7 7
Prone Plank Hold all UB
A. Pistol progressions and handstand work.
B. Wiped out and needed a day off so i just stopped.
A) Front Squat from yesterday. Worked to 265, failed at 275
B) worked on muscle ups and T2B
C) 83/73/62
53# KB and 24″ box
Push-ups are the death of me
A. 3 rds
10 strict pull ups
:30 ring L sit
5 candle stick to pistol ea. leg
B.
KBS
84 reps
Push ups
113 reps
Box jump overs
65 reps
Plank
Done
C. Bi’s & tri’s
Short on time today…
A. 3 sets
Ring muscle up attempts (1-2-2)
Alternating handstand thigh taps facing wall x12
For RMU i followed it up by banded strict muscle ups x 4. Feeling stronger on the rings, had been a very long time since I was able to perform those so I’m happy
B. KBS 24kg: 11 x 8
Push ups: 17-13-10-8-8-7-6-6
Plank: UB
Intentionnally skipped BJO to keep something in the tank for C.
Happy to see a little improvement with push ups
C. 2 hours of volleyball
Have a great night
A1. Attempted handstands against the wall. I’m convinced this is impossible. Worked on doing headstands. I think next time I’ll do wall climbs.
A2. Consecutive knees to elbows on bar not rings. Went well
A3. Tempo ring dips 3×5 with a new thin band
B. 98 kb 53# Russian; 55 push ups (8s, 7s, 5s); 51 box jump overs (7s, 6s); unbroken plank
A.) Did 4 sets of….
6-8 reps strict HSPU
30 seconds L Sit on parallette bars
8 strict pullups
B.) I found this to be tough, and it got hard quick! Was doing 11-12 swings, 5-8 pushups, 7-8 box jump overs per 20 second period. I like the tabata method.
A. 5min each of:
Strict TTB (controlled decent)
Handstand hold – getting 3-5 seconds pretty consistent. Hit :11 once!
Pistols – used this for knee mobility/ROM work
B. Rx’d; lowest round listed below
Swings; 12 (53lb kb)
Push ups; 9
Box jump overs; 7 (24″)
Plank; :20
A. 10 sets 10 sec L-sit on rings,
5 sets 10 ring dips
B. 66,144,52
50# kb, 24”
A
Me: 3x 3 skin the cat pass throughs, 6 alternating pistols to a stool, supine bicep work (some pineau thing)
Misses: Same thing except leg raises instead of pass throughs
B
Didn’t count reps. Those pushups fell off quick
A. 5 sets of 10 each
TTB/HSPU
B. 92/118/69
#53kb 24”box
A. Did 5sets of 5 bench press at 185, 200, 205, 210. Followed by 10 min of HSPU work.
B. Forgot to write down my numbers. Did box jumps instead of jump overs. Legs are still sore from yesterday and wasn’t sure if I could make it over the box.
A. Starting working on Butterfly pull ups.
Continue walking on Handstands. Able to take 2-3 steps handstand walking now.
B. KB Swings at 53# – around 10/12 each round
Push ups – around 7/8 each round
Box Jump Over at 24 – around 6/8 each round
Plank
C. 5K row – 22:25
Nice progress on your handstand walking…not sure how old you are, but I’ve been around handstand walking since I was 14 (many wrestlers do this as part of a daily warm up routine at practices). I could NEVER, ever do this and had resigned long ago that it was something I’d never be able to do. In the spring of 2016, when I started doing Crossfit stuff, I made a firm decision that I was going to commit to learning this skill, and now I can handstand walk enough to be able to do it in a wod – still… Read more »
Thank you for sharing this. I’ve been putting some effort into this for awhile and the progress is slow. Your words give me encouragement
A. 2 Sets
Bar MU progression x 3-5 min
Handstand hold/walk x 3-5 min
DU x max UB reps (if < 20, must complete 100)
***Could only get 12 UB first set and 19 second set…I couldn't keep the rope from slacking..felt like I had shrunk or the rope had grown…did do the extra 100 each set!!
B. TABATA Mash-Up
KB swings @ 16kg – 14/14/14/14/14/14/14/14
Push Ups – 16/12/11/10/9/9/8/9
BJO @ 20" – 12/11/9/9/9/9/9/9
Prone Plank Hold – UB no rest first 2.5 min – normal 20/10 tabata last 1.5 min
C. T2B Challenge
Great job!! Those DU will come along 🙂
Please see my comment to Nathan…
okay…gotta ask. What’s the T2B challenge?
Leg lift (T2B)
10 second lower down
3 leg lifts
10 second L-sit hold
2 leg lifts
5 second L-sit hold ???”
so one TTB lowered at 10 seconds…followed by 3 leg lifts (to 90 degrees?)…then is that a 10 second hanging L-sit or with arms down?, 2 leg lifts (90 degrees or TTB?) Forgive my ignorance. I’ve seen some others post something like this and I’d like to give it a try – want to do it right.
Absolutely no ignorance for asking questions. .. The leg lifts are T2B. The video that Joey and I got the idea from they use a wall bar. They also have STRAIGHT legs. I don’t have a wall bar…so the first time I did it I pulled the dip/pull up station that I have (which has the back support ) over to my pull up bar. Today when I did it I just hung from my pull up bar with no back support. I can say…with the back support it eliminates the swimg and the “want” to kip as well enables… Read more »
this looks like misery….. i gotta try it
U definitely need to try it!
https://m.facebook.com/story.php?story_fbid=1722757464432771&id=156147724427094
A. Tried muscle ups again and utterly failed. Worked mostly on handstand walks but also on chest to bar kipping Pull-Ups, ring dips and T2B.
B. 45lb kb, 20inch box.
85/67/50/rx. My push-ups started falling apart pretty quickly.
First time back in about 10 days. My move coincided with a nasty chest cold so probably for the best that I didn’t workout. A. Wanted to put some new equipment to use: 3 rounds: 4 mins to complete 500m Row, max cals on AB 2min rest Got 23/25/27, determined to beat this AB! B. Done, didn’t count reps, just felt good to be breathing hard again! C. Push mow my new yard which was very overgrown (hardest part of the workout) No squat rack/ pull-up rig yet so I’m a bit limited until sometime toward the end of next… Read more »
Welcome back! Glad to see you’ve got your gym set up and ready to go. How do you like your new bike? Which one did you end up buying?
“Set up” is a stretch, it’s more like a bunch of old equipment laying around with a new rower and Assault Bike(went with the original). In a few weeks I’ll have everything set up the way I want. Right now my garage is half full of stuff that still needs to be sorted through!
do post a photo of the home gym when you get it set up all proper. Welcome back!
Thanks, and will do on the pic
It takes awhile to get moved in for sure. It might take a bit of time to get the right set up for the home gym but it’ll be so worth it!! Props for still showing up and doing whatever you can in the meantime
This workout was a quick turnaround for me too after working out late last night.
A. I worked on modified handstands and handstand holds, toe to bar, and hollow rock.
B. 60 lb kb swings avg 8
Pushups avg 10
Box jumps avg 7
Plank hold 20 sec
C. Extra time stretching and foam rolling
I did some mobility work, working on regaining some elasticity and then did my box’s wod, the hero Jack:
AMRAP 20′:
10 Push Press
10 American KB Swings
10 Box Jumps 23″
Scaled the PP weight to 45 kgs, used the 24 kgs KB.
Completed 7 rounds and 17 reps, I would have really liked to get 8+ but I think I went too hot out of the gate and crashed at the 4th round, after that it was a serious struggle. Just gotta keep doing the work
A. No space for muscle ups here…? So I worked on butterfly pullups and kip timing…when it’s on it feels amazing…when timing is off…feels hard like regular pullups – did 3 sets of 10-15…timing seems to get lost around 9 or 10 consistent Also tried handstand holds without assistance…did a lot of these in the middle of the floor just to get 1 or 2 reps at 5 seconds… Then realized I’d waste less time by the wall so I ended with probably 30 attempts and about 5 5 second holds unassisted B. KBS: 11, 13, 13, 13, 13, 13,… Read more »
Impressive number of pushups!!
A. Worked some muscle ups (failure..grip was totally shot from yesterday), handstand walks (first time in a while, but felt pretty good), and L sits
B. Complete
Very beat up, 12 hour turnaround from yesterday’s WOD. But felt good to get the blood flowing and get some lactic acid out.