Chipperific Fitness Workout #164

Day 60/112

Skill Work:

Handstands and Handstand Push-Ups

For no more than 15 minutes, work on either your handstands against the wall or your handstand push-up. 

Work on your starting position to get in the handstand: arms locked, hands overhead. Additionally, practice the hollow position while upended.

To scale your HSPU, add 1, 2 or even 3 AbMats. Get comfortable with breaking the lock on your arms FIRST before attempting full HSPUs. 

INTENSITY:

FOR TIME

Run 800m

5 Muscle-Ups

10 Back squat (225/185) 

15 Deadlift (225/185) 

20 Push jerk (135/95) 

Run 800m

Muscle-Ups sub: 2 Ring Row, 2 Ring Dip per rep; 

CUT-OFF: 30 minutes

RESET:

Mobility and Roll-Out as directed by coach.

Nasty Girls Fitness Workout #63

Day 89/112 

INTENSITY:
Nasty Girls
Complete three rounds for time of:
50 air squats
7 muscle-ups
10 hang power cleans (135/95)

RESET:
Find a partner and get a green band. Complete 2 rounds of:
Partner Resisted Band Runs w/ sandbag 50m
60s Samson Stretch, each direction
Rest 60s

AMRAP Muscle-Ups Fitness Workout #45

Day 64/112

Intensity
AMRAP 15 Minutes
2 Muscle-Ups
4 Toes to Bar
6 Thrusters (75/45)

Reset:
2 Rounds of:
400m Jog
10 Spiderman Lunges

01 JUL 2012 - "Nasty Girls"

HEAVY:
Rest Day

INTENSITY:
Nasty Girls
3 Rounds for Time of:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135/95)

RESET:
2 Rounds of:
25 V-Ups
10 Landmine Cross Chops (45/25)
25 Hollow Rocks

17 JUN 2012 - AMRAP - MU, HSPU, KBS

HEAVY:
Deadlift
Between each set perform:
4 Weighted Jump Squats (25/10)
4 Ring Push-Ups

INTENSITY:

As many rounds as possible in 12 minutes of:
3 Muscle-ups (6 Ring Row+Ring Dips or 6 Banded)
6 Handstand Push-ups
9 Kettlebell Swings (1.5/1 pood)


Post rounds to comments.

RESET:
2 Rounds of:
10 Landmine Obliques (left and right is one rep)
10 Goblet Squats

02 MAY 2012 - "Ryan"

HEAVY:
Push-Press
After each set, 7 Clapping Push-Ups

Check the Heavy Work box to the right for information on reps and weight---->

INTENSITY:
"Ryan"
5 Rounds for time of:
7 Muscle Ups
21 Burpees




RESET:
10 Rounds, For Quality:
1 KB Snatch, Left
1 KB Windmill, Left
10 Double Unders
1 KB Snatch, Right
1 KB Windmill, Right

From CrossFit.com - Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

15 MAR 2012 - CF Games Open WOD 12.4

Heavy:
Rest Day

Intensity:
CF Games 2012 Open WOD 12.4
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

Reset:
3 Rounds, 10 Reps of:
Wall Kick-Ups*
Walking Lunge
Dive Bomber Push-Ups

*Wall Kick-Ups: This is a handstand, but keep your hands planted on the ground. Kick up to the handstand for one rep