For Time
Buy-In: 200 Double-Unders
Then, 50-40-30-20-10 reps of:
Sumo Deadlift High-Pulls (pick load and object)
Walking Lunges
Burpees Over Object
Wod Type: For Time
Competitions:
Similar Wods
Wednesday 240403
Wednesday 240403
Complete as many reps as possible in 10 minutes of:
8 ring dips
8 sumo deadlift high pulls
16 double-unders
♀ 65 lb
♂ 95 lb
Post reps to comments.
Scaling:
Expect to go around and around the merry-go-round in today’s workout. The rep volume is low, and so is the loading. This should allow you to push the pace for the entire duration of the workout. Advanced athletes should try to maintain unbroken reps for as many sets as possible. Less-experienced athletes should scale the movements to perform a single round in 2 minutes or less. That said, we could see advanced athletes maintaining a single round every minute.
Intermediate option:
Complete as many reps as possible in 10 minutes of:
8 jumping ring dips
8 sumo deadlift high pulls
16 double-unders
♀ 55 lb
♂ 75 lb
Beginner option:
Complete as many reps as possible in 10 minutes of:
8 foot-assisted ring dips
8 sumo deadlift high pulls
16 single-unders
♀ 35 lb
♂ 45 lb
Resources:
The Ring Dip
The Sumo Deadlift High Pull
The Double-under
The Single-under
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Charlotte Foerschler at CrossFit Krypton in Chesapeake, Virginia.
Wednesday 231129
Wednesday 231129
Complete as many reps as possible in 7 minutes of:
1 legless rope climb, 15 ft
3 bar-facing burpees
5 sumo deadlift high pulls
♀ 65 lb
♂ 95 lb
Post reps to comments.
Scaling:
This workout is a sprint. Reduce the load of the barbell to maintain unbroken reps. Reduce the difficulty of the legless rope climb to minimize prolonged rest periods.
Intermediate option:
Complete as many reps as possible in 7 minutes of:
1 rope climb, 15 ft
3 bar-facing burpees
5 sumo deadlift high pulls
♀ 55 lb
♂ 75 lb
Beginner option:
Complete as many reps as possible in 7 minutes of:
2 pull-to-stands
3 bar-facing burpees
5 sumo deadlift high pulls
♀ 35 lb
♂ 45 lb
Movement resources:
The Legless Rope Climb
Bar-facing Burpee Efficiency Tips
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The Sumo Deadlift High Pull
The Power of Progression, Part 3: Sumo Deadlift High Pull
Find a gym near you:
View the CrossFit map
Tuesday 210928
Tuesday 210928
5 rounds for time of:
Row 350♀ / 500♂meter in as few pulls as possible.
After each row, perform 2 double-unders for each pull taken — e.g., if it takes 40 pulls on the rower, complete 80 double-unders before starting the next round.
Post time and number of pulls each round to comments.
Scaling:
This workout encourages hard pulls on the rower. Increase the damper setting and slow your cadence to minimize the number of pulls each round.
Intermediate Option:
5 rounds for time of:
Row 350♀ / 500♂meter in as few pulls as possible.
After each row, perform 1 double-under for each pull taken — e.g., if it takes 40 pulls on the rower, complete 40 double-unders before starting the next round.
Beginner Option:
3 rounds for time of:
Row 350♀ / 500♂meter in as few pulls as possible.
After each row, perform 2 single-unders for each pull taken — e.g., if it takes 40 pulls on the rower, complete 80 single-unders before starting the next round.
Monday 231218
Monday 231218
5 rounds for time:
15 push jerks
12 chest-to-bar pull-ups
9 sumo deadlift high pulls
♀ 65 lb
♂ 95 lb
Post time to comments.
Scaling:
Reduce the load of the barbell to maintain larger — if not unbroken — movements across most rounds. Scale the difficulty of the pull-up to finish each round in 2 sets or less.
Intermediate option:
5 rounds for time:
15 push jerks
12 chin-over-bar pull-ups
9 sumo deadlift high pulls
♀ 55 lb
♂ 75 lb
Beginner option:
5 rounds for time:
12 push jerks
9 jumping pull-ups
6 sumo deadlift high pulls
♀ 35 lb
♂ 45 lb
Resources:
The Push Jerk
The Kipping Chest-to-Bar Pull-Up
Jumping Pull-Up Efficiency Tips
The Sumo Deadlift High Pull
The Power of Progression, Part 3: Sumo Deadlift High Pull
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Beyond the Script Photography at CrossFit Big House in Cleveland, Ohio.