Strength
Snatch (5x3@75% )
Complete a set every 1:45
Metcon
3 Rounds for Time
800m/700 Row
30 Med Ball Slams (50/35)
Competitions:
Source:
www.mayhemnation.com
Similar Wods
Monday 240610
Monday 240610
CrossFit Service Cup, Workout 3
Kelly Brown
5 rounds for time:
440-meter row
10 box jumps
10 deadlifts
10 wall-ball shots
♀ 24-inch box, 185-lb barbell, and 14-lb med ball
♂ 30-inch box, 275-lb barbell, and 20-lb med ball
Time cap: 25 minutes
Compare to 201113.
Post times or rounds/reps to comments.
Scaling:
Today's workout is the final 2024 Service Cup workout in honor of CrossFit Kids Seminar Staff Flowmaster Kelly Brown who died on Sept. 15, 2020, after a courageous five-year battle with ovarian cancer.
This workout is a grind that rewards a consistent and steady pace. Aim to complete each round in 5 minutes or less. The load of the barbell should allow you to perform at least 3 unbroken deadlifts every time you pick it up. The prescribed load of the medicine ball has been adjusted from the original workout to make it more accessible for the Service Cup. If you are not signed up for the Service Cup, feel free to use the original load for the wall-ball shots (20/30 lb). Work hard and have fun.
Intermediate option:
5 rounds for time:
440-meter row
10 box jumps
10 deadlifts
10 wall-ball shots
♀ 20-inch box, 95-lb barbell, and 10-lb med ball
♂ 24-inch box, 135-lb barbell, and 14-lb med ball
Beginner option:
3 rounds for time:
440-meter row
10 box step-ups
10 deadlifts
10 wall-ball shots
♀ 12-inch box, 55-lb barbell, and 6-lb med ball
♂ 20-inch box, 75-lb barbell, and 10-lb med ball
Resources:
Rowing
The Box Jump
The Box Step-up
The Deadlift
The Wall-ball Shot
CrossFit Hero and Tribute Workouts
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by RXdPhotography at CrossFit Shapesmiths in London, England.
Monday 210628
Monday 210628
Complete as much as possible in 12 minutes of:
1 weighted muscle-up
5 medicine-ball cleans
2 weighted muscle-ups
10 medicine-ball cleans
3 weighted muscle-ups
15 medicine-ball cleans
4 weighted muscle-ups
20 medicine-ball cleans
Etc., adding 1 muscle-up and 5 med-ball cleans each round. Use a 14/20-lb. ball for both exercises.
Post reps completed to comments.
Compare to 170726.
Scaling:
This couplet starts out quick in the earlier rounds, and tests muscle stamina as the reps increase. Pick a muscle-up modification that works both a pull and a push.
Intermediate Option:
Complete as much as possible in 12 minutes of:
1 muscle-up
5 medicine-ball cleans
2 muscle-ups
10 medicine-ball cleans
3 muscle-ups
15 medicine-ball cleans
4 muscle-ups
20 medicine-ball cleans
Etc., adding 1 muscle-up and 5 med-ball cleans each round.
♀ 14-lb. ball ♂ 20-lb. ball
Beginner Option:
Complete as much as possible in 12 minutes of:
1 jumping pull-up + 1 assisted push-ups
5 medicine-ball cleans
2 jumping pull-up + 2 assisted push-ups
10 medicine-ball cleans
3 jumping pull-up + 3 assisted push-ups
15 medicine-ball cleans
4 jumping pull-up + 4 assisted push-ups
20 medicine-ball cleans
♀ 6-lb. ball ♂ 10-lb. ball
Monday 210118
Monday 210118
Complete as many rounds as possible in 20 minutes of:
4 strict pull-ups
8 push-ups with feet on a box
12 med-ball cleans
♀ 20-in.box, 14-lb. ball
♂ 24-in.box, 20-lb. ball
Post rounds completed to comments.
Scaling:
Modify the pull-ups and push-ups so you can move through the reps without failing in the early rounds. Reduce workout duration and load on the medicine ball so that you can keep moving the entire time.
Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
2 kipping + 2 strict pull-ups
8 push-ups
12 med-ball cleans
♀ 10-lb. ball
♂ 14-lb. ball
Beginner Option:
Complete as many rounds as possible in 15 minutes of:
4 assisted pull-ups
8 assisted push-ups
12 med-ball cleans
♀ 6-lb. ball
♂ 10-lb. ball
Saturday 220514
Saturday 220514
5 rounds for time of:
20 wall-ball shots
10 med-ball weighted pull-ups
♀ 14-lb ball to 11-ft target, same ball for pull-ups
♂ 20-lb ball to 12-ft target, same ball for pull-ups
Post time to comments.
Scaling:
Today’s wall-ball shots are thrown to a higher target than usual. If the front squat portion of your wall balls starts to deteriorate, reduce the weight of the medicine ball.
Intermediate Option:
5 rounds for time of:
20 wall-ball shots
10 med-ball weighted pull-ups
♀ 10-lb ball to 11-ft target, same ball for pull-ups
♂ 16-lb ball to 12-ft target, same ball for pull-ups
Beginner Option:
3 rounds for time of:
15 wall-ball shots
7 assisted pull-ups
♀ 6-lb ball to 9-ft target
♂ 10-lb ball to 10-ft target