Scaling:
Another classic combo of thrusters and pull-ups. Today’s variation is light weight and high rep. Choose a weight on the thruster that is lighter than what you’ve done for Fran.
Intermediate Option:
50-30-20 reps for time of:
Thrusters
Pull-ups
♀ 35 lb. ♂ 55 lb.
Beginner Option:
25-15-10 reps for time of:
Thrusters
Assisted pull-ups
10 rounds for time of:
3 weighted pull-ups
5 strict pull-ups
7 kipping pull-ups
For weighted pull-ups, place a 30/45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after the third rep. Then continue with strict pull-ups and kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
Compare to 200629.
Scaling:
Today’s workout will challenge your pulling stamina. Choose 3 pull-up versions that allow you to complete the early rounds unbroken.
Intermediate Option:
10 rounds for time of:
2 weighted pull-ups, 20 / 35 lb.
3 strict pull-ups
5 kipping pull-ups
Beginner Option:
5 rounds for time of:
2 ring rows, feet elevated
3 ring rows, feet under pull-up bar
5 ring rows, feet one step back
Compete:
50/40 Calorie Row
40 GHD sit ups
30 Chest to Bar Pull Ups
20 Burpees over Dumbbell
100ft Single Arm Overhead Lunge (70/50)
-Rest 1:1 between sets-
100ft Single Arm Overhead Lunge (70/50)
20 Burpee over Dumbbell
30 Chest to Bar Pull Ups
40 GHD sit ups
50/40 Calorie Row
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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.
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
Post time to comments, or complete a CrossFit Virtual Games event and log your scores to the leaderboard.
Scaling:
This chipper has long sets of each exercise which will test your stamina. Reduce the reps and modify so that each portion is challenging but allows you to keep moving with short breaks.
Scaling
This benchmark workout is an all out sprint. The swings and pull-ups should be easy enough that you are still able to push the pace on the runs. Intermediate athletes can complete this as prescribed.
Beginner Option
3 rounds for time of:
Run 200 meters
15 kettlebell swings
9 jumping pull-ups