Wednesday 211229

Saturday 210130

Saturday 210130

Make 3 attempts at each of the following:

Max set of toes-to-bars
Max set of ring dips
Broad jump for distance

Then,
Row 2,000 meters for time

Rest as needed between exercises.

Post reps, distance, or time for each to comments.
Compare to 170214.

Scaling:
This workout includes 3 max-effort gymnastics attempts followed by a benchmark row test. For the gymnastics attempts, choose modifications of the toes-to-bar and ring dips that will allow you to complete 10+ reps for each set. Most athletes will be able to perform the broad jumps.

Intermediate Option:
Can be completed as Rx’d

Beginner Option:
Make 3 attempts at each of the following:
Max set of hanging knee raises
Max set of push-ups
Broad jump for distance
Then,
Row 2,000 meters for time

Saturday 240316

Saturday 240316

Complete as many reps as possible in 12 minutes of:
2 ring dips
2 burpees
5 hang power cleans
4 ring dips
4 burpees
5 hang power cleans
6 ring dips
6 burpees
5 hang power cleans, etc.

*Continue adding 2 reps to the ring dips and burpees until time expires.

♀125 lb
♂185 lb

Post reps to comments.

Scaling:
Today we have an ascending ladder of ring dips and burpees paired with a consistent number of hang power cleans. The load of the barbell is moderately heavy and should allow you to complete 5 reps in 2 sets or less. Advanced athletes may be able to maintain unbroken reps throughout the workout. Athletes performing the ring dips as prescribed should be able to maintain consistent sets of 3-5 unbroken reps. Expect the ring dips and burpees to cause localized muscle fatigue and the hang power cleans to be a welcomed “break.” Work hard and have fun today!

Intermediate option:
Complete as many reps as possible in 12 minutes of:
1 ring dip
2 burpees
5 hang power cleans
2 ring dips
4 burpees
5 hang power cleans
3 ring dips
6 burpees
5 hang power cleans, etc.

*Continue adding 1 rep to the ring dips and 2 reps to the burpees until time expires.

♀95 lb
♂135 lb

Beginner option:
Complete as many reps as possible in 12 minutes of:
2 foot-assisted ring dips
2 burpees
5 hang power cleans
4 foot-assisted ring dips
4 burpees
5 hang power cleans
6 foot-assisted ring dips
6 burpees
5 hang power cleans, etc.

*Continue adding 2 reps to the ring dips and burpees until time expires.

♀35 lb
♂45 lb

Resources:
The Ring Dip
The Burpee
The Hang Power Clean

Looking for the CrossFit Open Workout?

See the Open Workout →

Submit Your Score →

Reminder: 24.3 scores are due before 5 p.m. PT, Monday, March 18.

Featured photo:
Taken by Ruby Wolff during Open Workout 24.3 at CrossFit Geo in Gladesville, Australia.

Monday 230925

Monday 230925

Weighted pull-up 5-5-5-5-5 reps
Broad jump 3-3-3-3-3 reps

Establish a max broad jump during your warm-up. Take a slight distance off of it and complete the broad jump 3 times after each set of pull-ups.

Post loads, body weight, and broad jump distance to comments.

Scaling:
Most athletes can perform the pull-ups and broad jumps as prescribed. Experienced athletes can go as heavy as possible. Athletes without strict pull-ups can use this session to practice a modification that will challenge their pulling ability.

Beginner Option:
Banded pull-up 5-5-5-5-5 reps
Broad jump 3-3-3-3-3 reps

Thursday 230309

Thursday 230309

For 15 minutes:
Toes-to-bar ladder + burpees

For the ladder pattern, perform one toes-to-bar the first minute, followed by max reps burpees. Perform two toes-to-bars the second minute + max reps burpees. Perform three toes-to-bars the third minute + max reps burpees, continuing for 15 minutes or until failure to complete the toes-to-bars within the minute.

Post total number of burpees to comments.

Scaling:
This couplet will tax your midline. Work on quick transitions and challenge yourself to get as far as possible. Every rep counts. Intermediate athletes can perform this workout as written. If you do not yet have toes-to-bars, modify to hanging knee raises or sit-ups.

Beginner Option:
For 10 minutes:
Hanging knee raise ladder + burpees

For the ladder pattern, perform one hanging knee raise the first minute, followed by max reps burpees. Perform two hanging knee raises the second minute + max reps burpees. Perform three hanging knee raises the third minute + max reps burpees, continuing for 10 minutes.