Crossfit Linchpin - D215 (Deload week)
Main
30 minute EMOM:
1 - 6 Bar Muscle-ups
2 - 20 V-ups
3 - Rest
4 - 10 Strict Ring Dips
5 - 50 Double Unders
6 - Rest
BMU - 6,6,4,4,4, Ring Dips - 10,10,10,10,8
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I knew I should have scaled the numbers down a little even if it wasn't a deload week, but I couldn't get myself to. No HR strap, but I don't think my HR went above 175. It was still very hard on my upper body.
Muscle ups felt incredible in round 1. They were unbroken and I was flying up and not having to dip at all! Round 2 was 4+2 and a bit harder. Round 3 was 3+1f. Rounds 4 and 5 were 2+2. In the latter rounds, it was a struggle to get up there, I had to do a very deep dip. It's still good to get this volume under fatigue.
V-ups were surprisingly hard. I had to fight in the last few rounds to get them done under a minute. Ring dips started off as 7+3 and then a lot of 1s 2s and 3s. I failed the 9th rep in the last round. I should have scaled this down to 8 per round. Double unders were the easiest of the lot.
Regardless, it was a pretty ideal day for a deload. I'm leaning towards taking the next 2 days off and then doing a class on Sunday where we are doing Grace. It would be nice to do another benchmark RX.
Quote:
Originally Posted by feel wrath
Nothing ever hit me harder than high rep stuff in the front rack position. Doing that for time would have been horrible
I never thought of it that way, but you're right. Front squats, jerks, push presses all are horrible in a metcon. I saw one guy in the Linchpin group who did the 2nd set of squats unbroken and faster than my air squats!! He is a big guy though, I don't think he can do a lot of bodyweight movements.