Fallen Five

1985

For Time
10 Bear Complexes (135/95 lb)
100 yard Bear Crawl
8 Bear Complexes (155/105 lb)
100 yard Bear Crawl
6 Bear Complexes (185/125 lb)
100 yard Bear Crawl
4 Bear Complexes (205/135 lb)
100 yard Bear Crawl
2 Bear Complexes (225/145 lb)
100 yard Bear Crawl

1 bear complex consists of: 1 Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, and 1 Push Press

Saturday 240615

Saturday 240615

3 rounds for time of:
10 muscle-ups
10 forward rolls
20 alternating single-leg squats
20-meter handstand walk

Compare to 101203.

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Scaling:
Today’s workout is a bit off the beaten path and will definitely get you out of your comfort zone. This workout is a true expression of coordination, agility, accuracy, and balance (the neurological skills in the 10 general physical skills). Without these skills, learning new movements and connecting the dots becomes very difficult. For most, expect this workout to be on the slower, less-intense side of fitness — this is OK. Today is a great day to practice skills and challenge yourself with new movements. Less-experienced athletes should reduce the difficulty of each movement, but maintain the movement function to the best of their ability (e.g., scale the handstand walk to a bear crawl). Have fun today!

Intermediate option:
3 rounds for time of:
5 muscle-ups
10 forward rolls
20 alternating single-leg squats
10-meter handstand walk

Beginner option:
3 rounds for time of:
5 low-ring muscle-up transitions
5 forward rolls
20 alternating reverse lunges
10-meter bear crawl

Resources:
The Muscle-up
The Forward Roll
The Single-leg Squat
The Handstand Walk
The Bear Crawl

Find a gym near you:
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Featured photo:
Bear Crawls at the 2022 CrossFit Games Mock Affiliate

Brute Force Mile

For Time
50 Bag Facing Burpees (70/50 lb)
400 meter Burden Run (70/50 lb)

Then, 10 rounds of:
3 Push-Up Bag Drags (70/50 lb)
4 Sumo Deadlift High-Pulls (70/50 lb)
5 Front Squats (70/50 lb)

800 meter Burden Run (70/50 lb)

Then, 1-2-3-4-5-6-7-8-9-10 reps of:
Bear Complexes (70/50 lb)
Brute Force Burpees

400 meter Burden Run (70/50 lb)
50 Lateral Burpees

Tuesday 240507

Tuesday 240507

Guest Programmer – Rob Lawson
April 30-May 12, 2024

For time:
800-meter run
30 burpee bar muscle-ups
800-meter run

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Scaling:
Thirty bar muscle-ups for time is a well-known benchmark. Today, we’ll add a burpee to each bar muscle-up and sandwich them between 800-meter runs. This is a nice progression from the burpee pull-ups we saw on 240430.

The burpee bar muscle-up is a forgotten tool when developing bar muscle-up capacity because effectively, you’re doing 30 single bar muscle-ups. The first bar muscle-up of a set is arguably the hardest, as when you come down from the top of the first rep, you can naturally generate more swing and a bigger kip into consecutive reps. Today, the goal is to make that first bar muscle-up a little easier by practicing it 30 times.

The first 800-meter run should raise the heart rate, and the burpee will cause core fatigue and pushing redundancy with the bar muscle-up, so this workout does get grimy. The burpee quickly becomes a mental test of making sure you keep moving. Finishing with the run means we can let loose and push the pace — aim to finish the last 800 meters faster than the first.

A great goal is to complete this workout in sub-15 minutes, and those who really want to push can aim for the 10-minute mark.

Intermediate option:
For time:
600-meter run
30 burpee jumping bar muscle-ups
600-meter run
*Use a pull-up bar that is elbow height when your arms are overhead.

Beginner option:
For time:
400-meter run
20 burpee low-ring muscle-up transitions
400-meter run
*Perform a burpee, and then a single low-ring muscle-up transition.

Resources:
The Burpee
The Kipping Bar Muscle-up
Burpee Bar Muscle-ups With Heber Cannon
Learn More About Guest Programming

Find a gym near you:
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Featured photo:
CrossFit Level 2 Medical Doctors Certificate Course at The Ranch in Aromas, California

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