Westbound CrossFit (Coach Ryley)
1730 (3 of us)
Warm Up
200 meter run
Superman hold
Hollow rocks
Strict sit - feet raises
Dead hang
Kip Swings
Kip + Hip Drive
Jumping muscle ups
Core Work
Accumulate 1:30 of L-Sit on paralletes (box, floor, DB’s, KB’s)
3x5-10 Back extensions on GHD
*Break up the L-sit for quality development and between sets work in on GHD.
On the 12 minute clock, I accumulated a little over 60 seconds on a tuck hold from 30 inch box. I would do 2x5 second holds, then 3-4 back extensions, rest and repeat.
Conditioning
10-8-6-4-2
Bar muscle up
20-16-12-8-4
Box jump over (30/24’)
V-Up
For Time.
Goal Time: Sub 10
Time Cap: 12:00
Intermediate: Reduced reps of BMU/ Banded or jumping BMU, 24/20’ box
Baseline: Banded pull up + Push Up, plate jumps, Beginner jack knife
This was actually the most fun I have had with the programming in quite some time.
Jumping bar muscle ups are typically done from head height, but I had to be elevated to nipple height, but I was then able to execute them. I scaled the reps to 5-4-3-2-1.
Box jump overs were great at 24". I scaled the reps to 10-8-6-4-2 and was able to keep a steady pace.
V-ups kind of sucked. I went with single leg raises and kept the 20-16-12-8-4 rep scheme.
I finished the scaled load in 9:58, but then tacked on another "round" at 2-2-4 reps to finish in 11:29
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