For Time
Buy-In: 800 meter Run
Then, 16 rounds of:
42 Double-Unders
7 Power Cleans (135/95 lb)
2 Turkish Get-Ups (20/16 kg)
Buy-Out: 800 meter Run
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
Buy-In: 800 meter Run
Then, 16 rounds of:
42 Double-Unders
7 Power Cleans (135/95 lb)
2 Turkish Get-Ups (20/16 kg)
Buy-Out: 800 meter Run
Wednesday 231011
For time:
5 power cleans
20 dumbbell bench presses
100 double-unders
10 power cleans
20 dumbbell bench presses
100 double-unders
15 power cleans
20 dumbbell bench presses
100 double-unders
♀ 125-lb cleans, 50-lb DBs
♂ 185-lb cleans, 70-lb DBs
Rest, then,
Accumulate 2 minutes in an L-sit hold.
*Focusing on quality, accumulate 2 minutes in as few sets as possible.
Post time and results to comments.
Scaling:
Reduce the load on the power cleans and bench presses. Choose a load on the barbell that allows for moderately heavy singles. Choose a dumbbell load with which you’re able to complete the first 20 in 3 sets or less. The double-under can be modified to 30 lateral jumps over the barbell. For the L-sit hold, watch “L-Sit Drills,” choose a drill, and practice.
Intermediate option:
For time:
5 power cleans
20 dumbbell bench presses
100 double-unders
10 power cleans
20 dumbbell bench presses
100 double-unders
15 power cleans
20 dumbbell bench presses
100 double-unders
♀ 105-lb cleans, 35-lb DBs
♂ 155-lb cleans, 50-lb DBs
Rest, then,
Accumulate 2 minutes in an L-sit hold.
*Focusing on quality, accumulate 2 minutes in as few sets as possible.
Beginner option:
For time:
5 power cleans
20 dumbbell bench presses
30 lateral jumps over barbell
10 power cleans
20 dumbbell bench presses
30 lateral jumps over barbell
15 power cleans
20 dumbbell bench presses
30 lateral jumps over barbell
♀ 55-lb cleans, 15-lb DBs
♂ 75-lb cleans, 25-lb DBs
Rest, then,
Practice 2-5 minutes of an L-sit drill of choice.
Monday 220228
For time:
5 strict muscle-ups
50 double-unders
4 strict muscle-ups
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders
Post time to comments.
Compare to 170711.
Scaling:
If muscle-ups and double-unders are not yet developed, intensity is less important than facilitating practice and technical refinement. If you are proficient with muscle-ups and double-unders, attempt to finish quickly with minimal breaks.
Intermediate Option:
For time:
5 muscle-ups with minimal kip
50 double-unders
4 muscle-ups with minimal kip
40 double-unders
3 muscle-ups with minimal kip
30 double-unders
2 muscle-ups with minimal kip
20 double-unders
1 muscle-ups with minimal kip
10 double-unders
Beginner Option:
For time:
10 muscle-ups on low rings
50 single-unders
8 muscle-ups on low rings
40 single-unders
6 muscle-ups on low rings
30 single-unders
4 muscle-ups on low rings
20 single-unders
2 muscle-ups on low rings
10 single-unders
Monday 240101
For time:
800-meter run
10 rounds of:
5 hang power cleans
30 double-unders
800-meter run
♀ 95 lb
♂ 135 lb
Post time to comments.
Scaling:
Approach the first run a little differently than the second. Hit the first run hard, but leave enough in the tank to get right to work on the middle portion of the workout. Attack the second run with everything you have left. The loading of the barbell should allow you to perform all sets unbroken. Spend no more than :30 performing double-unders.
Intermediate option:
For time:
800-meter run
10 rounds of:
5 hang power cleans
30 double-unders or :30 of attempts
800-meter run
♀ 65 lb
♂ 95 lb
Beginner option:
For time:
400-meter run
6 rounds of:
5 hang power cleans
20 single-unders
400-meter run
♀ 35 lb
♂ 45 lb
Resources:
Running Fundamentals
The Hang Power Clean
The Double-Under
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by FLsportsguy at CrossFit Central in Austin, Texas.
Tuesday 210504
3 rounds for time:
12 left-hand Turkish get-ups
12 right-hand Turkish get-ups
3 legless rope climbs, 15-ft. rope
♀ 35-lb. dumbbell
♂ 50-lb. dumbbell
Post time to comments.
Compare to 200515.
Scaling:
Choose a dumbbell weight that allows you to work diligently through the Turkish get-ups, completing the reps in 2-3 sets. Similarly, choose a rope climb modification that is challenging but allows you to keep moving.
Intermediate Option:
3 rounds for time:
12 left-hand Turkish get-ups
12 right-hand Turkish get-ups
3 rope climbs, 15-ft. rope
♀ 25-lb. dumbbell
♂ 35-lb. dumbbell
Beginner Option:
3 rounds for time:
6 left-hand Turkish get-ups
6 right-hand Turkish get-ups
3 rope climbs, lying to standing
♀ 5-lb. dumbbell
♂ 10-lb. dumbbell