Monday Games Training

CrossFit Grandview, Grandview Barbell – CrossFit L2

 

Back Squat (8-8-6-6)

New set every 3:00
8@65%
8@70%
6@80%
6@85%

Rest 5:00 before front squat

Front Squat (4 x 5)

New set every 2:00
5@60%
5@70%
5@75%
5@80%

Pull-up Dip Complex (No Measure)

Pull Up – Normal Grip: 5 (Hands outside shoulders)
Ring Dip: 5
Pull Up – Wide Grip: 5 (One hand width wider than normal grip)
Ring Dip: 5
Pull Up: Narrow Grip: 5 (Hands one thumb span apart)
Ring Dip: 5
Pull Up – Reverse Grip: 5 (Supinate hands – Width same as normal pull up)
Ring Dip: 5
Pull Up – Mixed Grip – Right: 5 (Supinate right hand, width same as normal pull up)
Ring Dip: 5
Pull Up – Mixed Grip – Left: 5 (Supinate left hand, width same as normal pull up)
Ring Dip: 5

After completion of the complex – then:

Pull Up – Normal Grip: Max Reps (Bonus to complex)
Ring Dip: 5: Max Reps

50/100/50 Sprints (No Measure)

15 Minutes
Every 30 Seconds for 5 Min Run 50m
Every 30 Seconds for 5 Min Run 100m
Every 30 Seconds for 5 Min Run 50m

From August 4, 2015