Wednesday 201209

Wednesday 231129

Wednesday 231129

Complete as many reps as possible in 7 minutes of:
1 legless rope climb, 15 ft
3 bar-facing burpees
5 sumo deadlift high pulls

♀ 65 lb
♂ 95 lb

Post reps to comments.

Scaling:
This workout is a sprint. Reduce the load of the barbell to maintain unbroken reps. Reduce the difficulty of the legless rope climb to minimize prolonged rest periods.

Intermediate option:
Complete as many reps as possible in 7 minutes of:
1 rope climb, 15 ft
3 bar-facing burpees
5 sumo deadlift high pulls

♀ 55 lb
♂ 75 lb

Beginner option:
Complete as many reps as possible in 7 minutes of:
2 pull-to-stands
3 bar-facing burpees
5 sumo deadlift high pulls

♀ 35 lb
♂ 45 lb

Movement resources:
The Legless Rope Climb
Bar-facing Burpee Efficiency Tips
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The Sumo Deadlift High Pull
The Power of Progression, Part 3: Sumo Deadlift High Pull

Find a gym near you:
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Wednesday 231122

Wednesday 231122

For reps:
3 minutes of ring muscle-ups 3 minutes of shoulder presses
2 minutes of ring muscle-ups
2 minutes of shoulder presses
1 minute of ring muscle-ups
1 minute of shoulder presses

♀ 95 lb
♂ 135 lb

Post reps to comments.

Scaling:
Reduce the load of the shoulder press. Make sure you can perform at least 3 unbroken reps before breaking. If you are unable to perform ring muscle-ups, practice the movement holding you back (e.g., chest-to-bar pull-up, ring dip, low-ring transitions).

Intermediate option:
For reps:
3 minutes of kipping ring pull-ups
3 minutes of shoulder presses
2 minutes of kipping ring pull-ups
2 minutes of shoulder presses
1 minute of kipping ring pull-ups
1 minute of shoulder presses

♀ 65 lb
♂ 95 lb

Beginner option:
For reps:
3 minutes of low-ring transitions
3 minutes of shoulder presses
2 minutes of low-ring transitions
2 minutes of shoulder presses
1 minute of low-ring transitions
1 minute of shoulder presses

♀ 35 lb
♂ 45 lb

Movement resources:
The Kipping Muscle-Up
The Shoulder Press

Wednesday 240403

Wednesday 240403

Complete as many reps as possible in 10 minutes of:

8 ring dips
8 sumo deadlift high pulls
16 double-unders

♀ 65 lb
♂ 95 lb

Post reps to comments.

Scaling:
Expect to go around and around the merry-go-round in today’s workout. The rep volume is low, and so is the loading. This should allow you to push the pace for the entire duration of the workout. Advanced athletes should try to maintain unbroken reps for as many sets as possible. Less-experienced athletes should scale the movements to perform a single round in 2 minutes or less. That said, we could see advanced athletes maintaining a single round every minute.

Intermediate option:
Complete as many reps as possible in 10 minutes of:

8 jumping ring dips
8 sumo deadlift high pulls
16 double-unders

♀ 55 lb
♂ 75 lb

Beginner option:
Complete as many reps as possible in 10 minutes of:

8 foot-assisted ring dips
8 sumo deadlift high pulls
16 single-unders

♀ 35 lb
♂ 45 lb

Resources:
The Ring Dip
The Sumo Deadlift High Pull
The Double-under
The Single-under

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Charlotte Foerschler at CrossFit Krypton in Chesapeake, Virginia.

Wednesday 230215

Wednesday 230215

Complete as many rounds as possible in 7 minutes of:
10 sumo deadlift high pulls
10 push presses

♀ 95 lb ♂ 135 lb

Post rounds completed to comments.
Compare to 180228.

Scaling:
This weightlifting couplet is quick and metabolically demanding. The load should be relatively light, allowing you to move fast and take limited breaks. Consider reducing the reps if one round takes longer than 1 minute.

Intermediate Option:
Complete as many rounds as possible in 7 minutes of:
10 sumo deadlift high pulls
10 push presses

♀ 75 lb ♂ 115 lb

Beginner Option:
Complete as many rounds as possible in 7 minutes of:
7 sumo deadlift high pulls
7 push presses

♀ 45 lb ♂ 75 lb