Monday Workout: Pull-up/Push-up Work, 3 Rounds

Thank you Leslie for running an awesome yoga class on Sunday!!

STRENGTH

3 Sets: 1-4 Ladder of Strict Pull-ups and Strict Handstand Push-ups

*Each set must be unbroken, so scale appropriately.  This is not “For Time”, but should be performed with minimal rest between each set.  Scale pull-ups as follows: Strict –> Kipping –> Jumping Pull-up –> Ring Row.  For HSPU: Strict –> Heavy Db Press –> Push-up.  Each set you will do 1 pull-up and 1 handstand push-up, then 2 and 2, 3 and 3, and so on.  Once you complete the set of 4, restart at 1 for a total of 3 sets.

Scale reps or pull-up variation at a level that keeps it challenging for you (i.e. could do 4 sets of 1-3 ladder instead, etc.  Ask your trainer for scaling advice as you need it!).  If you are really proficient at these movements, consider adding weight to the pull-up and/or deficit to the handstand push-up.

WOD

Level 1

3 Rounds for Time:

• Goblet Squat (moderate) x 10
• V-Up x 15
• Run/Row/DU (see notes)*

*Round 1 = Run x 250m, Round 2 = Row x 300m, Round 3 = Jump Rope Single x 50 + 5 Burpees

Level 2

3 Rounds for Time:

• Front Squat (165/115) x 7
• Toe to Bar x 15
• Run/Row/DU (see notes)*

*Notes: Round 1 = 400m run, Round 2 = 500m row, Round 3 = 100 Double unders

CASH OUT

Couch Stretch, 2 min/side

ANNOUNCEMENTS

1. Park WOD!  June 26, 9am at Darden Towe Park.

Head over to www.c-ville.com/vote to cast your votes today.  Thanks to your support and nominations, we are in the TOP 5 for three separate categories under “Health and Fitness.” Thank you!  Best Niche Gym: CrossFit Charlottesville | Best Fitness Class: C’ville Burn | Best Personal Trainer: Scott Linton