Thursday (07/17/08)

Location: NP
Time: 5:00 a.m.

For time:
15 HSPU
1 L Pull-up
13 HSPU
3 L Pull-ups
11 HSPU
5 L Pull-ups
9 HSPU
7 L Pull-ups
7 HSPU
9 L Pull-ups
5 HSPU
11 L Pull-ups
3 HSPU
13 L Pull-ups
1 HSPU
15 L Pull-ups

Then spin.

HSPU = handstand push-up

The sub progression for an L Pull-up is as follows.
For the pull-up component:
1. Regular pull-up
2. Jumping pull-up
3. Assisted pull-up

For the "L" component:
1. 1 KTE
2. 1 hanging straight-leg raise (hang from pull-up bar, bring legs up to waist height)
3. 1 hanging knee raise
4. 1 straight-leg raise on Pull-up/Dip station
5. 1 knee raise on Pull-up/Dip Station

Choose the toughest one possible from each category - the two together comprise your sub for an L pull-up. This is not the official CF sub (I'm not sure what is), but I believe it's a decent progression. Note that sit-ups are not part of the progression. Also, it's possible that #3 and #4 (in the "L" Component list) should be switched - I'm not sure which is more difficult, and I'm not at the gym, so I cannot test them out.