Scaling:
Reduce the reps and modify the movement to the most difficult gymnastics pulling exercise you can perform for several reps. If possible, maintain an assisted version of a muscle-up.
Intermediate Option:
For time:
30 bar muscle-ups
Beginner Option:
For time:
10 rounds of:
3 jumping pull-ups with slow descend
3 push-ups
Then,
21-15-9 reps of:
Deadlifts
50-ft. handstand walk after each set
♀ 205 lb. ♂ 315 lb.
Time cap: 9 min.
Post time or reps completed to comments.
See below for examples of what to expect in this year’s CrossFit Open for the scaled, equipment-free, and foundations versions of the workouts. Learn more at Games.CrossFit.com.
With a continuously running clock, do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Compare to 160411.
Complete as many rounds as possible in 12 minutes of:
3 rope climbs, 15 ft.
12 push presses
50 double-unders
♀ 95 lb. ♂ 135 lb.
Post rounds completed to comments.
Compare to 170226.
Scaling:
Modify the movements and reduce the load so you can keep moving through this workout at high intensity.
Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
2 rope climbs, 15 ft.
12 push presses
50 double-unders
♀ 75 lb. ♂ 115 lb.
Beginner Option:
Complete as many rounds as possible in 12 minutes of:
3 rope climbs, lying to standing
12 push presses
50 single-unders
♀ 35 lb. ♂ 55 lb.
Weighted chest-to-bar pull-up 1-1-1-1-1 reps
Weighted dip 1-1-1-1-1 reps
Run 1 mile for time
Post loads and mile time to comments.
Compare to 171231.
Scaling:
This workout involves three max efforts. Ideally, each lifting set will be as heavy as possible. The lifting portion is then followed by a mile run time trial, a benchmark distance. Newer athletes should choose modifications that challenge the pull and the push. Intermediate athletes can do this workout as prescribed.
Beginner Option:
Jumping pull-up, slow descend 5-5-5-5-5 reps
Jumping dip, slow descend 5-5-5-5-5 reps
Jog 1 mile for time
Three 5-minute rounds of:
200-m farmer carry
Then as many reps as possible of:
5 burpees
10 kettlebell swings
Rest 2 minutes between rounds.
♀ 16-kg KBs ♂24-kg KBs
Post number of reps completed each round to comments.
Scaling:
Reduce the kettlebell load so you can move with limited rest on both the carries and swings. Deconditioned athletes may consider shortening the 5-minute interval to encourage a faster pace each round.
Intermediate Option:
Three 5-minute rounds of:
200-m farmers carry
Then as many reps as possible of:
5 burpees
10 kettlebell swings
Rest 2 minutes between rounds
♀ 12-kg KBs ♂20-kg KBs
Beginner Option:
Three 3-minute rounds of:
100-m farmers carry
Then as many reps as possible of:
3 burpees
7 kettlebell swings
Rest 2 minutes between rounds
Workout 11.3
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean
Jerk
♀ 110 lb. ♂ 165 lb.
Post reps completed to comments.
Compare to 110406.
See below for examples of what to expect in this year’s CrossFit Open for the scaled, equipment-free, and foundations versions of the workouts. Learn more at Games.CrossFit.com.
Scaled:
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean
Jerk
♀ 65 lb. ♂ 95 lb.
Foundations:
Complete as many rounds and reps as possible in 5 minutes of:
Power clean
Front squat
Jerk
♀ 15 lb. ♂ 22 lb.
Equipment Free:
Complete as many rounds and reps as possible in 5 minutes of:
6 single-leg squats, alternating
3 handstand push-ups