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Sunday August 16, 2009

Warm-up

Squat therapy

Banded pull-ups

Various hand position push-ups

GHD sit-up (3/4 ROM)

WOD

"RYAN"

5 RFT

7 Muscle-ups

21 Burpees

http://media.crossfit.com/cf-video/CrossFit_MuscleUps.wmv

Scale As Needed

Scale 1:
5RFT:

5 Seated Muscle-ups
15 Burpees


Scale 2:
3RFT:
5 Seated or Squat Muscle-ups
12 Burpees

OR

100 Burpess for time

Endurance

3 hours pre/post WOD

Choose ONE of The Following Sports:

Swim:8 x 50m 3-5 sec slower then best avg for distance. Rest 30 seconds between intervals

Bike:8 x 1/4M @90% of best avg. Rest 1 min between intervals

Run:8 x 200m @ 90% of best avg. Rest 1 min between intervals

C2:8 x 250m @ 90% of best avg. Rest 1 min between intervals

 

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