A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:
L-Sit Hold x 45 seconds accumulated time
B.
Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:
5 Burpee Toes to Bar
(perform a burpee, immediately followed by a toes to bar)
Run 400 Meters
Max Reps of Bar Muscle-Ups – or – Chest-to-Bar Pull-Ups – or – Pull-Ups
Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five sets.
Note in comments which movement you selected to perform for max reps.
A. Bryan – 3 rolls to candlestick + 3 low ring muscle up progressions (banded), 10 taps handstand wall runs, L-sit hold on rings approx. 45 seconds.
B. Bryan – max rep chest to bar – 8, 6, 6, 6, 5.
A. 3 muscle ups (haven’t worked on these for months so was surprised I could even still do one).
HS walk done in two attempts
L-Sit done in way too many sets
B. C2B 7, 9, 9, 8, 7
A. 8-6-5 muscle up, hand stand walk on the wall,L-sit 30s,32s,30s
B. chest to bar 8,10,9,9,10
A. Offshore
15 min AMRAP
6 C2Bs
9 Power clean (135)
12 hand release pushups
Results: 8 +4 rps
Looks like a fun one Seth!!
A. Candle stick progression. Trying to wall run, can’t touch my shoulders yet. 45 sec tuck sit. Core strength huge weakness.
B. C2B 5-6-3-3-4. This one slapped me right in the face.
Keep working those L-sits and Hollow holds! Supplement your warm-ups with these movements. Great way to accumulate volume and activate your core 🙂
Good work today!! It was a tough one!
A. 8/7/6, handstand walks about 5 meters at a time, slowly getting better, L sits on parallettes :20-15:10 each round
B. 3 bar muscle ups each round
Awesome work Bobby!!
It’s been a while!
A.
Muscle Ups 7-5-6
Handstand Walk Unbroken
L-Sit – Uhhhhhhhhh, tuck sit. I can’t L without feeling my low back wanting to pull under a little, gotta fix that.
B.
Did chest to bar, bar muscle ups aren’t going to happen for me today, also, underestimated the amount of time I had, dumb mistake
chest to bar 1-6-8-4-5
Live and learn 🙂 Great work all around today Brandon!!
A. Muscle ups (rings): 10/7/7
Handstand Wall Walks for 45 sec.
L-Sit 20/10/10/5 sec
B. So I had to piece this one together today because of equipment and space. Wall mounted pull up bar kept me from doing burpee T2B and bar muscle ups. No where to run inside either.
So I did using the same time scheme:
5 Burpees
5 Toes 2 Bar
20 Cal Assault Bike
Max Ring Muscle Ups: Got 5/6/5/6/6
….get my surgery tomorrow so it will be a few weeks before I start back into the programming. Keep up the hard work everyone.
Chad, fantastic work today!! Way to use what you have accessible to you and get a great workout in today.
Please keep us posted as you work through your recovery from surgery! Please take care!
A.
Muscle Ups: 7/7/6
HSW: 10/10/10
L-Sit: :37/:35/:45
B. 0/1/3/3/4 Bar Muscle Ups
I’m having a really crappy day!!! Gonna try to get some mindless running or rowing in on my 30 mins between work and coaching, then double up tomorrow 🙂
Way to listen to your body Amber. No need to double up tomorrow! This is your body telling you something. You need a mental and physical restoration day. 🙂
A little beat up today, usually take Wednesdays off
A.
Muscle-ups: 5/4/4
HS Hold: :20/:25/:25
Max L-sit (on parallettes): :30/:30/:30
B. Only had time for 3 rounds, did max bar MUs: 3/3/3
Way to get some work in today Aaron! Take a nice, much deserved break tomorrow 🙂
Active rest day today.
Did some different types of crawls and movement flows, balancing/coordination exercises, handstands and stretching. Ido Portal inspired session.
Ido Portal is the man! Way to add in some flow and fun. Love this Steven!
No high rings at my gym, so muscle ups are tricky. Have to do “strict” with a baby hip drive.
A1.2 per round A2. 15m wall walk A3. L-sit on rings sets of 15-20sec
B. As Rx w/C2B’s- 13, 13, 14, 13, 15
Need to learn the bar muscle up one of these days….
Strong work Anders!
Check this out and see if it helps with the bar muscle up: https://youtu.be/astSQRh1-i0
Watched that before….I’ve got ring mu’s down, just never practiced enough to get the turnover for the bar mu.
A1. Muscle-Ups – 6 / 6 / 6
A2. Handstand Hold – 45 sec(worked on free standing)
A3. L-Sit Parallette Hold – each round 3 x 15 sec
B. As Rx Bar Muscle-Ups – 3 / 4 / 5 / 4 / 4
… nearly made it through without a tear … last rep go figure … gym-nasty – fun and humbling.
Dangit! Tears always happen on the last rep. Way to give it your all Chris and challenge yourself.
Does anyone have a link to a video, or can anyone explain the ‘Rolls to Candlestick + Low Ring Muscle Up Progression’? Thanks!
This may help as a start …
https://www.crossfitinvictus.com/blog/steps-to-a-muscle-up-step-3-turnover-and-transition/
Thanks so much Chris! The roll to candlestick is a starting point to practice staying tight in a hollow position, and then practicing a fast transition without leaving the feet out infant which is a common fault made by many athletes leading to a failed transition. Let us know how it goes Bryan.
Thank you Bryce.