For Time
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlifts (315/225 lb)
1-2-3-4-5-6-7-8-9-10 reps of:
Burpees
Competitions:
Similar Wods
Paul Martini
For Time
20 Burpees
5 Deadlifts (315/225 lb)
20 Toes-to-Bars
5 Deadlifts (315/225 lb)
20 Wall Ball Shots (20/14 lb)
5 Deadlifts (315/225 lb)
20 Hand Release Push-Ups
5 Deadlifts (315/225 lb)
Friday 231013
Friday 231013
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift
Front squats
*Use two barbells if possible. Start each set of front squats by cleaning the bar from the floor rather than taking it from a rack.
♀ 225-lb deadlifts, 165-lb front squats
♂ 315-lb deadlifts, 225-lb front squats
Post time to comments.
Full Session:
If you want to perform the additional elements Ben programs for CrossFit Krypton, complete:
Tabata hollow rocks or hollow hold
*Tabata is eight intervals of 20 seconds of work followed by 10 seconds of rest.
Post time and results to comments.
Scaling:
Reduce the barbell load for both movements to a challenging weight that allows you to perform the set of 10s unbroken. The goal is to complete the work in as few sets as possible, as quickly as possible.
Intermediate option:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Front squats
♀ 185-lb deadlifts, 125-lb front squats
♂ 275-lb deadlifts, 185-lb front squats
Beginner option:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Front squats
♀ 85-lb deadlifts, 35-lb front squats
♂ 115-lb deadlifts, 45-lb front squats
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
Looking for the CrossFit Open Workout?
See the Open Workout →
Submit Your Score →
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 210305
Friday 210305
Workout 20.3/Workout 18.4
Diane
21-15-9 reps of:
Deadlifts
Handstand push-ups
♀ 155 lb. ♂ 225 lb.
Then,
21-15-9 reps of:
Deadlifts
50-ft. handstand walk after each set
♀ 205 lb. ♂ 315 lb.
Time cap: 9 min.
Post time or reps completed to comments.
See below for examples of what to expect in this year’s CrossFit Open for the scaled, equipment-free, and foundations versions of the workouts. Learn more at Games.CrossFit.com.
Scaled:
21-15-9 reps of:
Deadlifts
Hand-release push-ups
♀ 95 lb. ♂ 135 lb.
Then,
21-15-9 reps of:
Deadlifts
50-ft. bear crawl after each set
♀ 135 lb. ♂ 185 lb.
Time cap: 9 min.
Foundations:
21-15-9 reps of:
Broomstick deadlifts
Knee push-ups, to ground or elevated surface
Then,
21-15-9 reps of:
Empty bar deadlifts
25-ft. bear crawl after each set
Time cap: 9 min.
Equipment Free:
21-15-9 reps of:
Candlesticks, from back to standing
Handstand push-ups
Then,
21-15-9 reps of:
Candlesticks, from back to standing
50-ft. handstand walk after each set
Time cap: 9 min.