Partner 2

Wednesday 231122

Wednesday 231122

For reps:
3 minutes of ring muscle-ups 3 minutes of shoulder presses
2 minutes of ring muscle-ups
2 minutes of shoulder presses
1 minute of ring muscle-ups
1 minute of shoulder presses

♀ 95 lb
♂ 135 lb

Post reps to comments.

Scaling:
Reduce the load of the shoulder press. Make sure you can perform at least 3 unbroken reps before breaking. If you are unable to perform ring muscle-ups, practice the movement holding you back (e.g., chest-to-bar pull-up, ring dip, low-ring transitions).

Intermediate option:
For reps:
3 minutes of kipping ring pull-ups
3 minutes of shoulder presses
2 minutes of kipping ring pull-ups
2 minutes of shoulder presses
1 minute of kipping ring pull-ups
1 minute of shoulder presses

♀ 65 lb
♂ 95 lb

Beginner option:
For reps:
3 minutes of low-ring transitions
3 minutes of shoulder presses
2 minutes of low-ring transitions
2 minutes of shoulder presses
1 minute of low-ring transitions
1 minute of shoulder presses

♀ 35 lb
♂ 45 lb

Movement resources:
The Kipping Muscle-Up
The Shoulder Press

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
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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

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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