2 Rounds for Time
32/22 calorie Row
32 Overhead Lunges (45/35 lb)
32 Burpees to Plate
32 Chest-to-Bar Pull-Ups
Wod Type: For Time
Competitions:
Similar Wods
Sunday 230430
Sunday 230430
Complete as many reps as possible in 8 minutes of:
3 strict handstand push-ups
3 overhead squats
6 strict handstand push-ups
3 overhead squats
9 strict handstand push-ups
3 overhead squats
12 strict handstand push-ups
6 overhead squats
15 strict handstand push-ups
6 overhead squats
18 strict handstand push-ups
6 overhead squats
21 strict handstand push-ups
9 overhead squats
Continue until time expires, adding 3 handstand push-ups each round and 3 overhead squats every 3 rounds.
♀ 105 lb ♂ 155 lb
Scaling:
Today’s movement combo will tax your overhead position. Reduce the reps on the handstand push-ups and/or reduce the load on the barbell in order to work through the earlier rounds with minimal rest.
Intermediate Option:
Complete as many reps as possible in 8 minutes of:
1 strict handstand push-up
3 overhead squats
2 strict handstand push-ups
3 overhead squats
3 strict handstand push-ups
3 overhead squats
4 strict handstand push-ups
6 overhead squats
5 strict handstand push-ups
6 overhead squats
6 strict handstand push-ups
6 overhead squats
7 strict handstand push-ups
9 overhead squats
Continue until time expires, adding 1 handstand push-up each round and 3 overhead squats every 3 rounds.
♀ 95 lb ♂ 135 lb
Beginner Option:
Complete as many reps as possible in 8 minutes of:
3 push-ups
3 overhead squats
6 push-ups
3 overhead squats
9 push-ups
3 overhead squats
12 push-ups
6 overhead squats
15 push-ups
6 overhead squats
18 push-ups
6 overhead squats
21 push-ups
9 overhead squats
Continue until time expires, adding 3 push-ups each round and 3 overhead squats every 3 rounds.
♀ 22 lb ♂ 35 lb
Wednesday 210811
Wednesday 210811
For time:
1,000-m row
30 chest-to-bar pull-ups
10 overhead squats
20 chest-to-bar pull-ups
20 overhead squats
10 chest-to-bar pull-ups
30 overhead squats
1,000-m row
♀ 65 lb. ♂ 95 lb.
Post time to comments.
Scaling:
Bookended with 1,000-m rows, we have light overhead squats and pull-ups. Choose a weight on the squat that keeps you moving as the reps increase. Similarly, the pull-up modification should be challenging but allow you to maintain high intensity.
Intermediate Option:
For time:
1,000-m row
30 pull-ups
10 overhead squats
20 pull-ups
20 overhead squats
10 pull-ups
30 overhead squats
1,000-m row
♀ 55 lb. ♂ 75 lb.
Beginner Option:
For time:
500-m row
20 assisted pull-ups
10 overhead squats, with a dowel
10 assisted pull-ups
20 overhead squats, with a dowel
5 assisted pull-ups
30 overhead squats, with a dowel
500-m
Wednesday 240424
Wednesday 240424
Complete as many reps as possible in 12 minutes:
4 wall walks
8 chest-to-bar pull-ups
12 single-dumbbell overhead walking lunges
♀ 35 lb
♂ 50 lb
Scaling:
Today’s workout is a high-skill triplet. Choose scaling options that challenge you but allow you to maintain a consistent pace for the entire workout. Adjust movements, load, and volume if needed to complete each round in less than 3 minutes. Switch hands as needed on the overhead dumbbell lunges; otherwise, these reps should be unbroken. As you begin to fatigue, manage your rest and minimize the amount of time spent looking at the pull-up bar and/or lying on the ground.
Intermediate option:
Complete as many reps as possible in 12 minutes:
2 wall walks
8 chin-over-bar pull-ups
12 single-dumbbell overhead walking lunges
♀ 20 lb
♂ 35 lb
Beginner option:
Complete as many reps as possible in 12 minutes:
2 inchworm + push-ups
8 jumping pull-ups
12 single-dumbbell overhead walking lunges
♀ 10 lb
♂ 15 lb
Resources:
The Wall Walk
The Kipping Chest-to-bar Pull-up
The Kipping Pull-up
Coaches Corner: The Jumping Pull-up
The Dumbbell Overhead Walking Lunge
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Charlotte Foerschler at CrossFit Krypton in Chesapeake, Virginia.
Wednesday 110427
Wednesday 110427
CrossFit Games Open 11.6
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.