Mayhem Gymnastics
Test day: WRITE DOWN YOUR NUMBERS retest at end
Max Effort: 3 minutes of Kipping Ring Muscle Ups
--If you do NOT have Ring Muscle Ups see below---
Scaled Version:
Max Effort: 3 minutes of Box Ring Muscle-Ups
*The lower the box the more scaled the skill
9 minute EMOM
minute 1: 9 Arch Snap to Support
minute 2: 9 -15 Strict Ring Dips
minute 3: 9-15 Chin Ups on rig
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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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Mayhem Daily Wod - 2221
Mayhem Gymnastics
Every minute add 1 Kipping Ring MuscleUp and begin each round with 1 Strict Ring Muscle Up
The workout is complete when you can no longer fit the number into the prescribed minute.
For example:
Minute 1:
1 Strict Ring MuscleUp
1 Kipping Ring MuscleUp
Minute 2:
1 Strict Ring MuscleUp
2 Kipping Ring MuscleUp
Minute 3:
1 Strict Ring MuscleUp
3 Kipping Ring MuscleUp
etc...
Once you get to failure, rest until the next minute and complete max effort Ring Support hold
Scaling:
Death by Box Ring MuscleUps
Every minute add 1 Box Ring MuscleUp
Minute 1:
1 Box Ring MuscleUp
Minute 2:
2 Box Ring MuscleUp
Minute 3:
3 Strict Ring MuscleUp
etc...
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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
Looking for the CrossFit Open Workout?
See the Open Workout →
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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.
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 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:
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Featured photo:
Taken by The Michael Patrick Studio at CrossFit Cornerstone in West Chester Township, Ohio.