Matthew Sumpter

Hometown:
Overland Park, Kansas
Gym:
CrossFit Diem
Gender:
Male
Age:
44
Height:
5' 10"
Weight:
185 lbs

July 16, 2013

Performed at: CrossFit Diem
Workout Name: 130716
Description: "Nate"

As many rounds as possible in 20 minutes of:
2 Muscle ups
4 Handstand Push ups
8 Kettlebell Swings, 2/1.5 pood

If you cannot perform muscle ups yet, you will scale as follows:
1. 4M/2F Chest 2 Bar Pull ups and Ring Dips
2. 6M/4F Pull ups (and/or attempts) and Push ups

If you cannot perform handstand push ups, you will scale as follows:
1. 1 Ab Mat
2. STRICT DB/KB Presses

Scale DB/KB weight as needed, but if you're going to make a jump to the next weight, this is the workout to do it at.
Results: 8 rounds 0 reps
Workout scaled
Modifications at: 6 Pull ups and 6 Push ups
4 Strict DB Presses (35#)
8 DB Swings (45#)

2 similar workouts

Date Name WorkoutDescription Results
07/16/2013 130716 "Nate"

As many rounds as possible in 20 minutes of:
2 Muscle ups
4 Handstand Push ups
8 Kettlebell Swings, 2/1.5 pood

If you cannot perform muscle ups yet, you will scale as follows:
1. 4M/2F Chest 2 Bar Pull ups and Ring Dips
2. 6M/4F Pull ups (and/or attempts) and Push ups

If you cannot perform handstand push ups, you will scale as follows:
1. 1 Ab Mat
2. STRICT DB/KB Presses

Scale DB/KB weight as needed, but if you're going to make a jump to the next weight, this is the workout to do it at.
 8 rounds 0 reps
Workout Scaled
07/16/2013 130716 Dead-lift 21-15-9 reps

This is week 6 of our deadlift programming - our last week with 265#/185#, or your current weight - but, we are raising the bar again. This MUST BE DONE on a 2 minute clock, or complete the rep scheme you are on.
 200 lbs
Performed as RX