Monday, July 04, 2016

2016-07-05 WOD

Batman Cycle Week 1

"Cindy" is a classic standard CrossFit benchmark that's a great test of gymnastics capacity in an aerobic time-domain! Top score that I'm aware of is Chris Spealler with 38 rounds! If you've done "Cindy" several times in the past and want to try something different, give "Mary Grayson" a try, which is an upscale of the CrossFit benchmark "Mary"! Mary Grayson was the mother of Dick Grayson, whom altogether were The Flying Graysons! When Dick's parents were killed during a trapeze accident (later found out to be a result of gangster extortion), Bruce Wayne took the young Grayson as a ward, who later became the first Robin!

Pause Jerk:
...From the blocks or rack, find a 1RM with a full 1 second pause in the dip position, AND a full 3 second pause in the receiving position of the jerk. Pressing out is a no rep. Make sure you are in the correct position when holding the receiving position of jerk.

AMRAP in 20 Minutes:
...5 Pull Ups
...10 Push Ups
...15 Air Squats
Post rounds/reps.


Sigma Strength Protocol: Sumo Deadlift
...3x2, build up to a daily max
...2x2+ (80% of daily max)
Post daily max and load/reps of +sets.

"Mary Grayson"
5 rounds for time:
...5 Deficit HSPU (-7/-5")
...10 Chest to Bar Pull-ups
...15 Weighted Pistol Squats (53/35#)
Time cap of 20 minutes. Post time.

Running Intervals:
4 Rounds:
...100m Technique Run
...30 Second Rest
Rest 2 Minutes, then
3 Rounds:
...400m Tempo Run
...2 minute Rest

NOT For Time:
3 Rounds Of:
...15 Lightweight Good Morning Squats
...30 Second (Total) L-Sit Chin Up Hold (top of chin-up)

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