negative chin-up

11 July 2019 - WOD

WORKOUT OF THE DAY

A) Gymnastics Strength

Group 1 (with strict muscle-ups)
Every 90 seconds for 15 minutes, 30% of max set

Group 2 (with pull ups and dips)
Every minute, for 14 minutes, alternate between:
False grip chest to ring pull-up, 30% of max set
Strict ring dip, 30% of max set

Group 3 (no pull-ups / dips)
Every minute, for 14 minutes, alternate between:
1-3 Negative chin-up (3 sec hold, 3 sec lower, 3 sec hold)
1-3 Negative ring dip (3 sec hold, 3 sec lower, 3 sec hold)

B) Gymnastics Skill
5-7 rounds
5-7 False grip small ring swings
1-3 Box transitions

C) Conditioning
For time:
800m Run
* This a fitness level workout on BtWB, get after it!

25 Feb 2018 – Welcome Coach David!

We are super stoked to welcome David Caetano to the CrossFit 1864 Coaching Team!
Coach David will be taking over the Tuesday and Friday morning classes starting this week. 

WORKOUT OF THE DAY

Women's Only Class (11 am – Noon)

A) Gymnastics

Every minute for 15 minutes, alternate between:
Minute 1: 3 Negative chin-ups (5 second lower)
Minute 2: 3 Negative ring dips (5 second lower)
Minute 3: 40 second plank hold

B) Strength

B1) Sumo deadlift: Build to a heavy 5 reps, re-set each rep

B2) 12 minute AMRAP, for quality
10 Close grip bench press
15 Dumbbell tricep extensions
10 T-bar row
15 Dumbbell hammer curls

Specialist Sundays (10 – 11 am)

A) Clean pull-under:
2 x 3
2 x 2
2 x 1

B) 3 Position Clean + Jerk:
5-7 sets, building in load

C) Clean pull
5 x 3

Engine Work (9 – 10 am)

18 minute AMRAP:
In teams of 2:
30 Wall ball
30 Box jump overs
400m run (200 m each)
30 KB swing (24/16 kg)
30 Burpees

* Excluding the run, split work as needed