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The crew I trained with over Thanksgiving at Ute CrossFit – Holladay.

crew

 

A little fun version of the workout I did with the crew at the Level 1 today at CrossFit Park City.  We did it in teams of 2 alternating back and forth between the movements (rowing together).  You could easily do it on your own though as well.  We also did it with deficit HSPU instead of the ring dips, so you can hit it that way.  For programming’s sake since we did that yesterday, I switched it up for you all.

 

It was designed by Speal. Enjoy.

 

Vivendi Lab. Week 6. Sunday.

 

50 Double Unders

10 Clean and Jerks 155/105

40 Double Unders

8 Clean and Jerks 155/105

30 Double Unders

6 Clean and Jerks

20 Double Unders

4 Clean and Jerks

10 Double Unders

2 Clean and Jerks

 

Rest 1 Min

 

4 Min AMRAP

Row for Calories

 

Rest 1 Min

 

50 Double Unders

10 Strict Ring Dips (or 10 Strict Deficit HSPU)

40 Double Unders

8 Strict Ring Dips (or 8 Strict Deficit HSPU)

30 Double Unders

6 Strict Ring Dips (or 6 Strict Deficit HSPU)

20 Double Unders

4 Strict Ring Dips (or 4 Strict Deficit HSPU)

10 Double Unders

2 Strict Ring Dips (or 2 Strict Deficit HSPU)

 

 

Notes:

 Choose a weight for the clean and jerk that if you wanted to you could potentially do 8-10 in a row.  I am not advising that necessarily for this workout…but you could.

 

If you are terrible at double unders DO NOT do singles.  You can lower the number of reps OR you can count attempts…if you are really bad you can do both of those things.  Singles will not help you improve your doubles.

 

If you are a bad ass at ring dips feel free to up the numbers.  Maybe even double those.  Don’t raise it a bunch if that means they are going to be super broken up though.

 

If you are doing the HSPU, choose a deficit that you will not probably be able to go completely unbroken.  If you have never done strict deficit before in a workout (I hadn’t).  Start small.  I used rubber 10s.  It’s only like an inch and a half but making that leap was pretty cool.  If you are still working on your strict, force yourself to get at least a few every round strict just to the ground.  Don’t go to your kip right away.

 

 

 

One Response to “L1 Speal WOD”

  1. MarcusH

    Great workout for a Sunday..did the HSPUs because they are a weak spot for me..did 2 strict and then went to the kip on each round. Love the site!

    Reply
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