Monday Games Training

CrossFit Grandview, Grandview Barbell – CrossFit L2

Back Squat (8-6-4-4)

New set every 3:00

8@65%
6@75%
4@85%
4@90%

Rest 5:00

Front Squat (5-4-3-3)

New set every 3:00
5@70%
4@80%
3@85%
3@90%

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

-Use 6 reps for each movement if you were able to complete under 12 minutes in previous weeks. Do not go to 7 until next week.

Tabata Double Unders (AMRAP – Reps)

8 Rounds
:20 on
:10 off
Double unders

– Score your worst rounds of double unders

From August 31, 2015

From August 31, 2015