Friday 141107

Saturday 240316

Saturday 240316

Complete as many reps as possible in 12 minutes of:
2 ring dips
2 burpees
5 hang power cleans
4 ring dips
4 burpees
5 hang power cleans
6 ring dips
6 burpees
5 hang power cleans, etc.

*Continue adding 2 reps to the ring dips and burpees until time expires.

♀125 lb
♂185 lb

Post reps to comments.

Scaling:
Today we have an ascending ladder of ring dips and burpees paired with a consistent number of hang power cleans. The load of the barbell is moderately heavy and should allow you to complete 5 reps in 2 sets or less. Advanced athletes may be able to maintain unbroken reps throughout the workout. Athletes performing the ring dips as prescribed should be able to maintain consistent sets of 3-5 unbroken reps. Expect the ring dips and burpees to cause localized muscle fatigue and the hang power cleans to be a welcomed “break.” Work hard and have fun today!

Intermediate option:
Complete as many reps as possible in 12 minutes of:
1 ring dip
2 burpees
5 hang power cleans
2 ring dips
4 burpees
5 hang power cleans
3 ring dips
6 burpees
5 hang power cleans, etc.

*Continue adding 1 rep to the ring dips and 2 reps to the burpees until time expires.

♀95 lb
♂135 lb

Beginner option:
Complete as many reps as possible in 12 minutes of:
2 foot-assisted ring dips
2 burpees
5 hang power cleans
4 foot-assisted ring dips
4 burpees
5 hang power cleans
6 foot-assisted ring dips
6 burpees
5 hang power cleans, etc.

*Continue adding 2 reps to the ring dips and burpees until time expires.

♀35 lb
♂45 lb

Resources:
The Ring Dip
The Burpee
The Hang Power Clean

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Reminder: 24.3 scores are due before 5 p.m. PT, Monday, March 18.

Featured photo:
Taken by Ruby Wolff during Open Workout 24.3 at CrossFit Geo in Gladesville, Australia.

Friday 231215

Friday 231215

Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.

3 rounds for time of:
Row 500 meters
15 ring dips
5 bar muscle-ups

Post time to comments.

Goal: Upper-body endurance. Aim to finish in 10-14 minutes.

If you are efficient at a high volume of unbroken ring dips and bar muscle-ups, this workout is going to be about the row. Other athletes will be limited by upper-body endurance. The row and the ring dips will compound, making the bar muscle-ups more difficult, so technique is key to staying efficient.

Aim for a hard effort on the row, finishing between 1:45 and 2:05. Aim for a consistent rep scheme on the ring dips whether that's unbroken, 10 and 5, or 3 sets of 5, and an unbroken effort on the bar muscle-ups.

Scaling:

Intermediate option:
3 rounds for time of:
Row 500 meters
10 band-assisted strict ring dips
5 jumping bar muscle-ups

Beginner option:
Row 350 meters
10 foot-assisted bar dips
5 jumping pull-ups

Beginner athletes may struggle on the dips. Scale the difficulty so you can complete sets of 5 at the start. Jumping pull-ups should be difficult enough that you feel yourself pull your chin over the bar rather than just jumping.

Resources:
Rowing Technique
The Ring Dip
The Bar Muscle-up
Jumping Bar Muscle-Up Progression
Jumping Bar Muscle-Ups for Intermediate Athletes

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by The Michael Patrick Studio at CrossFit Cornerstone in West Chester Township, Ohio.

Mayhem Daily Wod – 2228

Mayhem Daily Wod - 2228
Mayhem Gymnastics Use % of Kipping Ring Muscle Up week one 3 minute test. 5 Strict Ring Muscle Ups - rest 30 seconds -- 45% of 3 minute test of your Kipping Ring Muscle Up from week one --rest 90 seconds -- 3 Strict Ring Muscle Ups - rest 30 seconds -- 35% of 3 minute test of your Kipping Ring Muscle Up from week one --rest 90 seconds -- 2 Strict Ring Muscle Up - rest 30 seconds -- 30% of 3 minute test of your Kipping Ring Muscle Up from week one Scaling: If you do not have strict ring muscle ups or if you had 6 or less Kipping Ring Muscle Ups on the test complete: 5 strict box assist strict ring muscle ups - rest 30 seconds -- 90 seconds max effort False Grip Ring Pull Ups --rest 60 seconds -- 3 strict Box Assist Strict Rring Muscle ups - rest 30 seconds -- 90 seconds max effort Ring Dips --rest 60 seconds -- 2 strict box assist strict ring muscle up - rest 30 seconds -- 90 seconds max effort Kipping Ring Swings For example: If your 3 minute test was 12 Kippinng Ring Muscle Ups 45% would be 5.4 but we will round down to 5 reps
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Saturday 240127

Saturday 240127

For time:
12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters

♀ 75 lb
♂ 115 lb

Post time to comments.

Scaling:
Expect today’s workout to fall in a moderate time domain. We are performing a lower volume of squat clean thrusters, but the challenge lies in hanging on to the barbell. A single repetition is a squat clean from the floor directly into a thruster. The bar must then be returned to the ground to begin the next rep. This workout is intended to be used with a moderately light barbell to allow for large, unbroken sets.

The runs should take no longer than 2:30. Push to complete the first 12 squat clean thrusters unbroken, or as close to it as possible. The intent of this workout is to cycle a lighter load across a large range of motion and push the pace on the runs.

Intermediate option:
For time:
12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters

♀ 55 lb
♂ 75 lb

Beginner option:
For time:
12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters

♀ 35 lb
♂ 45 lb

Resources:
The Squat Clean Thruster With Nuno Costa
Pose Running Drills: Lean and Pull
At-Home Cluster: Floor Touch Squat and Reach

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View the CrossFit map

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