For Time
8 Rounds of:
36 Double-Unders
3 Burpee Chest-to-Bar Pull-Ups
Then immediately into:
13 Bear Complexes (115/75 lb)
20 Bar Over Burpees
19 Bear Complexes (115/75 lb)
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
Results for {phrase} ({results_count} of {results_count_total})
Displaying {results_count} results of {results_count_total}
For Time
8 Rounds of:
36 Double-Unders
3 Burpee Chest-to-Bar Pull-Ups
Then immediately into:
13 Bear Complexes (115/75 lb)
20 Bar Over Burpees
19 Bear Complexes (115/75 lb)
For Time
10 Bear Complexes (135/95 lb)
100 yard Bear Crawl
8 Bear Complexes (155/105 lb)
100 yard Bear Crawl
6 Bear Complexes (185/125 lb)
100 yard Bear Crawl
4 Bear Complexes (205/135 lb)
100 yard Bear Crawl
2 Bear Complexes (225/145 lb)
100 yard Bear Crawl
1 bear complex consists of: 1 Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, and 1 Push Press
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
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Thursday 120322
CrossFit Games Open 12.5
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
For a downloadable PDF of the workout, click here.
CrossFit Games Open 12.5 workout instructions - video [wmv] [mov] [HD mov]
Jason Khalipa 155 reps, Neal Maddox 146 reps, Kristan Clever 137 reps (65lbs).
Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.
Compare to 110427 and last year's Open.
Mayhem Daily Wod - 211225
Scaled
30 Double Unders (OR 60 Single Under)
15 Pull Ups (OR 30 Banded Pull Ups)
30 Double Unders (OR 60 Single Under)
10 Chest to Bar (OR 20 Banded Chest to Bar Pull Ups)
30 Double Unders (OR 60 Single Under)
5 Burpee Pull Ups
30 Double Unders (OR 60 Single Under)
10 Chest to Bar (OR 20 Banded Chest to Bar Pull Ups)
30 Double Unders (OR 60 Single Under)
15 Pull Ups (OR 30 Banded Pull Ups)
30 Double Unders (OR 60 Single Under)
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