Kev

Friday 210521

Friday 210521

PairUP ThrowDOWN
For time, with a partner:

30 syncro deadlifts
30 syncro bar facing burpees
400 m run
20 syncro deadlifts
20 syncro bar-facing burpees
400 m Run
10 syncro deadlifts
10 syncro bar-facing burpees
400 m run

Rest 5 minutes, then:

10 syncro thrusters
10 syncro pull-ups
400 m run
20 syncro thrusters
20 syncro pull-ups
400 m run
30 syncro thrusters,
30 pull-ups
400 run

Time cap: 35 minutes

♀ 125-lb. deadlifts, 55-lb. thrusters
♂ 185-lb. deadlifts, 75-lb. thrusters

Post time to comments and/or register for the 2021 CrossFit PairUP ThrowDOWN and log your score there.

Workout Variations
Rx’d
(54 and under)
Women 125-lb. deadlift, 55-lb. thruster
Men 185-lb. deadlift, 75-lb. thruster

(55 and up)
Women 95-lb. deadlift, 35-lb. thruster, may step over during bar-facing burpees
Men 135-lb. deadlift, 45-lb. thruster, may step over during bar-facing burpees

Scaled
(54 and under)
Women 95-lb. deadlift, 35-lb. thruster, jumping pull-ups, may step over during bar-facing burpees
Men 135-lb. deadlift, 45-lb. thruster, jumping pull-ups, may step over during bar-facing burpees

(55 and up)
Women 65-lb. deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run
Men 95-lb. deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run

Saturday 240427

Saturday 240427

For time:
20 shoulder presses
200-meter farmers carry
30 push presses
200-meter farmers carry
40 push jerks
200-meter farmers carry

♀ 95-lb barbell and 35-lb dumbbells
♂ 135-lb barbell and 50-lb dumbbells

Post time to comments.

Scaling:
Today’s workout pairs grunt work with barbell stamina. The barbell movement in this workout increases in technical difficulty to add a unique challenge. As you become more tired, can you maintain your technique to power through the workout? The loading of the barbell should feel moderate and allow you to complete the shoulder presses in 4 sets or less. The incorporation of the hips in both the push press and push jerk should make the loading feel easier. Choose a load that allows you to perform the movements as written and practice the more technically demanding exercises. Work hard and have fun.

Intermediate option:
For time:
20 shoulder presses
200-meter farmers carry
30 push presses
200-meter farmers carry
40 push jerks
200-meter farmers carry

♀ 65-lb barbell and 20-lb dumbbells
♂ 95-lb barbell and 35-lb dumbbells

Beginner option:
For time:
10 shoulder presses
100-meter farmers carry
15 push presses
100-meter farmers carry
20 push jerks
100-meter farmers carry

♀ 35-lb barbell and 15-lb dumbbells
♂ 45-lb barbell and 20-lb dumbbells

Resources:
The Shoulder Press
The Dumbbell Farmers Carry
The Push Press
The Push Jerk

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Tai Randall at CrossFit Tradition in Port Saint Lucie, Florida.

Sunday 210704

Sunday 210704

1775

Complete as many rounds as possible in 60 minutes of:

17 power cleans
75 squats

♀ 95 lb. ♂ 135 lb.

Unload the barbell and carry it 200 meters away.
Return to the plates and then carry one forward to the barbell.
Retrieve the second plate, carry it forward, and reload the barbell for the next round.

Post rounds completed to comments.
Compare to 160614.

Scaling:
This is another longer-style workout, but this one involves unloading and carrying equipment forward — grunt work. Similar to Grace, the barbell should be loaded so you can perform multiple reps unbroken. Newer athletes should reduce the duration.

Intermediate Option:
Complete as many rounds as possible in 60 minutes of:
17 power cleans
75 squats

♀ 85 lb. ♂ 115 lb.

Unload the barbell and carry it 200 meters away. Return to the plates and then carry one forward to the barbell. Retrieve the second plate, carry it forward and reload the barbell for the next round.

Beginner Option:
Complete two rounds of:
17 power cleans 75 squats

♀ 55 lb. ♂ 75 lb.

Unload the barbell and carry it 200 meters away. Return to the plates and then carry one forward to the barbell. Retrieve the second plate, carry it forward and reload the barbell for the next round.

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

Post time to comments.

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:
View the CrossFit map

Featured photo:
CrossFit Level 2 Medical Doctors Certificate Course at The Ranch in Aromas, California

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