Medball-Handstand Push-Up

Monday 210628

Monday 210628

Complete as much as possible in 12 minutes of:

1 weighted muscle-up
5 medicine-ball cleans
2 weighted muscle-ups
10 medicine-ball cleans
3 weighted muscle-ups
15 medicine-ball cleans
4 weighted muscle-ups
20 medicine-ball cleans

Etc., adding 1 muscle-up and 5 med-ball cleans each round. Use a 14/20-lb. ball for both exercises.

Post reps completed to comments.
Compare to 170726.

Scaling:
This couplet starts out quick in the earlier rounds, and tests muscle stamina as the reps increase. Pick a muscle-up modification that works both a pull and a push.

Intermediate Option:
Complete as much as possible in 12 minutes of:
1 muscle-up
5 medicine-ball cleans
2 muscle-ups
10 medicine-ball cleans
3 muscle-ups
15 medicine-ball cleans
4 muscle-ups
20 medicine-ball cleans

Etc., adding 1 muscle-up and 5 med-ball cleans each round.

♀ 14-lb. ball ♂ 20-lb. ball

Beginner Option:
Complete as much as possible in 12 minutes of:
1 jumping pull-up + 1 assisted push-ups
5 medicine-ball cleans
2 jumping pull-up + 2 assisted push-ups
10 medicine-ball cleans
3 jumping pull-up + 3 assisted push-ups
15 medicine-ball cleans
4 jumping pull-up + 4 assisted push-ups
20 medicine-ball cleans

♀ 6-lb. ball ♂ 10-lb. ball

Wednesday 240626

Wednesday 240626

Guest Programmer – Christian Harris
June 24-July 7, 2024

For time:
5 rope climbs to 15 feet
25 deadlifts
50 wall-ball shots
200-foot farmers carry
50 wall-ball shots
25 deadlifts
5 rope climbs to 15 feet

♀ 155-lb barbell, 50-lb dumbbells, 14-lb medicine ball to a 9-foot target
♂ 225-lb barbell, 70-lb dumbbells, 20-lb medicine ball to a 10-foot target

Scaling:
Today’s pyramid workout is going to be a grind with each movement effectively fatiguing the following movement. For example, the rope climbs will affect your grip during the deadlifts, while the deadlifts will tax your legs for the wall-ball shots, and so on. Advanced athletes can push to finish under 12-13 minutes. However, expect most to complete today’s workout in the 15- to 20-minute range. Choose scaling and loading options that allow you to keep moving consistently. Use a load for the deadlifts that will allow you to complete them in 3 or less sets the first time through.

Intermediate option:
For time:
5 rope climbs to 12 feet
25 deadlifts
50 wall-ball shots
200-foot farmers carry
50 wall-ball shots
25 deadlifts
5 rope climbs to 12 feet

♀ 95-lb barbell, 25-lb dumbbells, 10-lb medicine ball to a 9-foot target
♂ 135-lb barbell, 40-lb dumbbells, 14-lb medicine ball to a 10-foot target

Beginner option:
For time:
5 lying-to-standing rope climbs
18 deadlifts
24 wall-ball shots
200-foot farmers carry
24 wall-ball shots
18 deadlifts
5 lying-to-standing rope climbs

♀ 55-lb barbell, 10-lb dumbbells, 6-lb medicine ball to a 9-foot target
♂ 75-lb barbell, 15-lb dumbbells, 10-lb medicine ball to a 10-foot target

Resources:
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The Deadlift
The Wall-ball Shot
The Dumbbell Farmers Carry
The Grip-saving Way to Rope Climb
Rope Climb Modification

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Charlotte Foerschler at CrossFit Canvas in Caldwell, Idaho.

Saturday 220122

Saturday 220122

Open Workout 15.4
Complete as many reps as possible in 8 minutes of:

3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

♀ 125 lb ♂ 185 lb

Post reps completed to comments Compare to 170209.

Scaling:
The beginner should practice time in the inversion, either in a handstand, or holding an object overhead. Athletes of all levels should first develop the strength in a strict handstand push-up before performing a kipping handstand push-up.

Beginner Option:
Complete as many reps as possible in 8 minutes of:
3 push presses
3 cleans
6 push presses
3 cleans
9 push presses
3 cleans
12 push presses
6 cleans
15 push presses
6 cleans
18 push presses
6 cleans
21 push presses

Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.

♀ 55-lb push press, 65-lb clean
♂ 75-lb push press, 95-lb clean

Friday 230303

Friday 230303

Open Test 23.3

Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (65/95 lb)
5 wall walks
50 double-unders
12 snatches (95/135 lb)

If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (125/185 lb)

If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (155/225 lb)

Post reps completed to comments and submit your results as part of the 2023 CrossFit Games Open.

View full 23.3 Class Plan

Visit the CrossFit Games website for all versions of the workout.

Intermediate option:
Starting with a 6-minute time cap, complete as many reps as possible of:
5 scaled wall walks
50 single-unders
15 snatches (45/65 lb)
5 scaled wall walks
50 single-unders
12 snatches (65/95 lb)

If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
9 snatches (75/115 lb)

If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
6 snatches (85/135 lb)

Beginner option:
Starting with a 6-minute time cap, complete as many reps as possible of:
5 bear crawls
50 jumping jacks
15 snatches (35/45 lb)
5 bear crawls
50 jumping jacks
12 snatches (35/45 lb)

If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
5 bear crawls
60 jumping jacks
9 snatches (75/115 lb)

If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
5 bear crawls
60 jumping jacks
6 snatches (85/135 lb)