This workout comes from a video posted to CrossFit HQ yesterday.
"Bionic" 5 Rounds for time of:
5 Muscle-Ups
10 Handstand Push-Ups
15 DB Swings - 55#
20 Double-Unders
Substitute as necessary, see FAQ.
Results:
Seth - 20:32, bar muscle ups
Jennifer - 4 rounds in ~23 min, subs: 2 x jumping pull-ups, tricep dips, decline push-ups, 25# swings, tuck jumps
James - 3 rounds in ~22 min, subs: 3 x pull-ups, dips, steep decline push-ups, 35# swings, tuck jumps
Jason - 27:38, bar/jumping muscle ups, tuck jumps
Monday, November 3, 2008
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3 comments:
So I have a ways to go before I can challenge Bionic. That was a tough workout. Not helping were some equipment sharing issues today; there was someone using the squat rack. I managed to nearly take off my kneecap on his squat barbell during the first round of muscle-ups.
Pukie tried to show his creepy face today, but I shooed him away with an 8 minute substitution round of hard-core sitting. I thought I hated clowns BEFORE crossfit...
27:38. of the 25 muscle-ups, i got about 6 real ones. the others were jumping muscle-ups (each one was preceded by at least one failed regular attempt.) failures sure take a lot out of you. also sub'd tuck jumps.
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