WOD - 110407

Complete 3 sets of each:

1 Embedded XR L-sit + 5 Roeslers + Neg Rev MU

1 Embedded BL + 5 Tempo Tempo 5 Curl-ups

1 Embedded FL + 6 Tempo Tempo Single Leg HLL

Finish the workout with 10 Bridge Wall Walks

notes:

1) Warm-up by performing 2-3 easier CPP variations prior to beginning your working sets. The variations used should initially begin with one that is quite easy and then get progressively more difficult from warm-up set to warm-up set.

2) Choose a body position for the embedded static strength variation that allows you to hold the position for 15 seconds per rep.

3) Rest 10-20 seconds between the embedded static and the subsequent exercise. Rest 1-2 minutes in between giant sets.

4) To execute today’s CPP element, first perform a Roesler during the ascent and then perform a Negative Reverse MU back down to an inverted hang. Lower to regular hang and then begin the next repetition.

5) You may adjust the body position as needed today during the Roeslers. If Roeslers are too demanding, substitute another CPP that is more in line with your current strength levels.

6) Use a tempo of 313 for the Curl-ups and Single Leg HLLs.

7) Add weight as necessary to the Curl-ups (with a weight plate) or to the Single Leg HLL (with an ankle weight) to make them very challenging for the rx’d five repetitions.

8 ) You may scale the workout as necessary by substituting another exercise from the same movement family as necessary.

9) DO NOT skip the Bridge Wall Walks at the end of the Workout.

Roeslers?! Holy cr**! I'm not there yet! I'll try getting a free handstand first...

I downscaled it to muscle-up to press shoulderstand to neg reverse muscle-up. And it was still quite a challenge to rack 5 of them in a row. :shock:

SO excited to get in the gym and get working on this one! Biceps are still a bit sore from WOD - 110405 but this should be good [=

I was still quite tired from tuesday. Did pretty badly.

WU:

4000m jog

WOD:

3 rounds of:

L-sit tuck + 5 semi false-grip pullups (not quite false grip yet, hard on a branch)

Front lever adv tuck + 3 HLL knees to elbows with bent legs

HeSRLL 5 (straddle on the last set)

7 bridge wall walks, going about halfway

It's been raining all day here, and since I do my workout on a tree branch, I just couldn't do back lever. The other exercises were hard as well because of the slipperisness - for example, pullups. My core, especially, was weak from tuesday. Still, a nice workout, thanks for it!

PS. Since I don't have weights, I decided to do RLL. Is this okay, or should I only do HeSRLL on the press handstand days?

Today's WOD:

3 sets each:

XR L sit x 15 sec (last set legs below parallel) + MU's x 5,4+1, 3+2

tuck front pull to half lay BL (15 sec) + 5 tempo curl ups (BW)

MU-->back roll to adv tuck FL (15 sec -- last set and a half moved to tuck) + 6 tempo HLL half, tuck concentric, extend legs to L and pause, lower from L, repeat

10 bridge wall walks

-was going to try roelsers to shoulderstand, but realized the slow reverse negative MU would overly fry my already fatigued arms. Was a tad bit disappointed that I had to insert a 10 sec break during the set in sets 2 and 3, but arms were just tiring faster with the short rest intervals between sets.

Deadlifts in beginning 305(1+)

did only 2 sets was in a rush

Enjoy! Good Job Guys on Roeslers that one was a killer for me. Sucks that Im touching ceiling

tHtRDXNafdk

WU: Ido's Shoulder Routine

CrossFit Open Workout 3: 15 rounds

WOD:

2 rounds:

15s L-sit (p-bars) + 5 Roeslors + Neg. Rev. MU

Reverse Crank---15s BL full lay + 5 tempo curl ups (10 reps on the 2nd round)

15s straddle/adv. tuck FL + 6 tempo Single Leg HLL (12 on the 2nd round)