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A1. Ring Row, AMRAP(-1) x 4 sets at 3011 Tempo, rest 30 seconds
A2. Box Push-up, AMRAP(-1) x 4 sets, rest 60 seconds
A1. Weighted Pull-up, 6-6-6-6, rest 30 seconds
A2. 2-4″ Deficit Handstand Push-up, AMRAP(-1) x 4 sets, rest 60 seconds
Notes: A1 and A2 are supersets. If doing L2 Strength, you perform a set of 6 weighted pullups, rest 30 seconds, and then perform a set of deficit handstand pushups. After the deficit handstand push-ups, rest 60 seconds and then start your next set of weighted pull-ups. AMRAP(-1) means do as many reps as possible but do NOT go to failure (i.e. stop when you think you can only do one or two more reps). Use parallettes or plates to create deficit (however much you want) for the handstand push-ups.
If you cannot do weighted pull-ups, sub with a max set of banded or strict pull-ups. Substitute handstand holds for HSPU if necessary.
- Run x 800m
- Jump Rope Single Under x 200
- Wall Ball to 9′ Target (14/10) x 50
- Run x 400m
- Run x 800m
- Double Under x 100
- Wall Ball to 10′ Target (20/14) x 75
- Run x 800m
Our Eighth Nutrition Challenge Kick-off and Paleo Potluck Dinner is this Sunday, September 22 at 5pm! You can still participate even if that weekend poses a conflict. RSVP on Facebook.
Blue Ridge Trail Run Fun
Please complete the form HERE if you are interested in running the Blue Ridge Burn Trail Run on October 12. Last year we had a great turnout for the race, and it will be a lot of fun this year! There’s a discount if we get a team of 10 or more to sign up, and there’s always the option for a nice post-race beer at Devil’s Backbone. Once we have the responses in the form, Scott will take care of everyone’s registration and follow up with you individually on how to pay for the race. See the flyer here or visit their website for more information: BURN_runningclubflyer.
Do people want to get a team together and represent CrossFit Charlottesville at the Warrior Dash at the end of the month? Contact Scott and we can see about getting a group discount if you we can get enough people to sign up. Registration for the event closes September 24.
Foam Rolling Clinic
Mark your calendars, because our friends at the Airrosti Rehab Center are holding a FREE clinic at our gym on how to properly use a foam roller. The date for the clinic is tentatively set for the end of this month – September 28 at 9am! What better way to get warmed up for your Saturday morning workout or jump start your weekend with some mobility work. Please contact Scott if you are interested in attending or have any questions.
13 thoughts on “Wednesday Workout: Weighted Pullups, HSPU, and Wall Balls and DUs”
@ EVO Strength and Conditioning
A. 4×5 (each arm) dumbbell snatch @ 35#
B. 5×15 “tuck” burpees
C. Max effort push up and strict pull up (26/7)
DL @ 135#
Box jump 24″
then run 2 “laps” (like .75 miles I think?)
LVL 2 Strict PUs 6, 6, 6, 5/1, 4/2. HSPU negs (5, 5, 5, 5 -set 1&2 w 2 ABMATS sets 3&4 w 1)
LVL 1: 13:40 (WB @ 8#)
Trying to take it easy on a very sore back!
pullups @bodyweight 6, 5+1, 4+2, 3+3
HSPUs 25# plates for defecit 5-4-4-4
WOD 17:03 Rx
strength: 6-6-6-4+2 red band PUs, HSPU negs (4-3-3-3 w/ 2-3 abmats)
WOD: L2 Rx 17:27
20#s and max rep HSPU
Strength #1: Power Cleans 7×5 up to 190# (deloading day)
Strength #2: Pullups @ BW (4×6), HSPU (2 abmats) 5, 6, 6, 5
WOD: 17:30 Rx (not feeling the wall balls today, yuck!)
Pull-up- 20# 20# 15# 15#
Strength: PU @ 20#, 5 HSPU w/ abmat
WOD: 15:47 rx
WOD: 14:11 200 SUs
strength- PU (bodyweight) 5, 5, 5, 5
HSPU- 3, 3, 3, 3 kipping
WOD- 13:28 w/ 12# wb to 9 ft
PU: Body Weight
HSPU: handstand holds ~20-25 sec
WOD: 15:43 Rx
Strength: Ring Rows, box pushups
WOD: 14:38 (I think), Level 1, 10 lb wall ball
PU @ body weight
HSPU negatives 2-4, props to lex for the coaching!
WOD 13:47 w / 14# wb