The Pool

Monday 231002

Monday 231002

7 rounds, 1 minute each, of:

3 thrusters
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max-reps bar dips

Rest 2 minutes between rounds.

♀ 125 lb ♂ 185 lb

Post number of dips completed each round to comments.

Scaling:
Reduce the thruster load in to keep each interval quick, completing the thrusters and shuttle sprint in no more than 40 seconds. The thruster should feel challenging but should be performed with solid mechanics. Use a band or choose to perform jumping dips. If you do not have parallel bars for the dips, modify to a bench or ring dip.

Intermediate option:
7 rounds, 1 minute each, of:
3 thrusters
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max-reps bar dips

Rest 2 minutes between rounds.

♀ 105 lb ♂ 155 lb

Beginner option:
5 rounds, 1 minute each, of:
3 thrusters
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max-reps jumping dips

Rest 2 minutes between rounds.

♀ 55 lb ♂ 75 lb

Friday 211224

Friday 211224

Ten 1-minute rounds of:

60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
3 deadlifts
Max Echo Bike calories

Rest 2 minutes between rounds.

♀ 205 lb ♂ 315 lb

Post reps completed each round to comments.

Scaling:
Each of the 10 rounds in this workout demands max power output. The deadlifts should be heavy. You may need to reduce the load to keep the transitions quick and the reps unbroken.

Intermediate Option:
Ten 1-minute rounds of:
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
3 deadlifts
Max Echo Bike calories
Rest 2 minutes between rounds.

♀ 175 lb ♂ 255 lb

Beginner Option:
Five 1-minute rounds of:
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
3 deadlifts
Max Echo Bike calories
Rest 2 minutes between rounds.

♀ 95 lb ♂ 135 lb

Saturday 210116

Saturday 210116

5 rounds for time of:

50 double-unders
15 box jumps
1 shuttle sprint (5 yards, 10 yards, 15 yards)
Rest 2 minutes

♀ 20-in. box ♂ 24-in. box

Post time to comments.

Scaling:
Reduce the reps and difficulty of the jumps so you can sprint each interval.

Intermediate Option:
5 rounds for time of:
35 double-unders
12 box jumps
1 shuttle sprint (5 yards, 10 yards, 15 yards)
Rest 2 minutes

♀ 15-in. box ♂ 20-in. box

Beginner Option:
5 rounds for time of:
25 single-unders
10 box jumps
1 shuttle sprint (5 yards, 10 yards, 15 yards)
Rest 2 minutes

♀ 6-in. box ♂ 12-in. box

Tuesday 240507

Tuesday 240507

Guest Programmer – Rob Lawson
April 30-May 12, 2024

For time:
800-meter run
30 burpee bar muscle-ups
800-meter run

Post time to comments.

Scaling:
Thirty bar muscle-ups for time is a well-known benchmark. Today, we’ll add a burpee to each bar muscle-up and sandwich them between 800-meter runs. This is a nice progression from the burpee pull-ups we saw on 240430.

The burpee bar muscle-up is a forgotten tool when developing bar muscle-up capacity because effectively, you’re doing 30 single bar muscle-ups. The first bar muscle-up of a set is arguably the hardest, as when you come down from the top of the first rep, you can naturally generate more swing and a bigger kip into consecutive reps. Today, the goal is to make that first bar muscle-up a little easier by practicing it 30 times.

The first 800-meter run should raise the heart rate, and the burpee will cause core fatigue and pushing redundancy with the bar muscle-up, so this workout does get grimy. The burpee quickly becomes a mental test of making sure you keep moving. Finishing with the run means we can let loose and push the pace — aim to finish the last 800 meters faster than the first.

A great goal is to complete this workout in sub-15 minutes, and those who really want to push can aim for the 10-minute mark.

Intermediate option:
For time:
600-meter run
30 burpee jumping bar muscle-ups
600-meter run
*Use a pull-up bar that is elbow height when your arms are overhead.

Beginner option:
For time:
400-meter run
20 burpee low-ring muscle-up transitions
400-meter run
*Perform a burpee, and then a single low-ring muscle-up transition.

Resources:
The Burpee
The Kipping Bar Muscle-up
Burpee Bar Muscle-ups With Heber Cannon
Learn More About Guest Programming

Find a gym near you:
View the CrossFit map

Featured photo:
CrossFit Level 2 Medical Doctors Certificate Course at The Ranch in Aromas, California

Level Up Your CrossFit Skills
CrossFit courses and certifications are 
perfect for athletes and trainers seeking to 
improve their health and fitness through 
effective training and nutritional strategies. Get Started →