Five rounds for max reps of:
Body weight bench press
Pull-ups
Dave Lipson: 32/40-25/40-20/41-24/39-22/30 at 205lbs.
Austin Malleolo: 23/43-18/43-13/33-13/26-12/20 at 165lbs.
Spencer Hendel: 13/47-11/40-9/41-8/36-7/27 at 210lbs.
James Hobart: 16/46-13/45-10/40-9/22-8/27 at 175lbs.
Danny Nichols: 21/36-16/30-12/33-10/30-8/34 at 240lbs.
Post reps for both exercises in all rounds.
90 burpees to a target (12 inches above your reach)
45 bar muscle-ups
Alternate and break the two exercises up into as many sets as needed to complete the workout as quickly as possible.
Post time to comments.
Scaling:
In today’s gymnastics couplet, you can choose your own adventure — break the two exercises up and alternate between them however you need. Expect muscle fatigue to be a factor in this workout. Advanced athletes can try to maintain larger sets on the bar muscle-ups, while less-experienced athletes may choose to break the two movements into sets that minimize fatigue and allow for minimal rest. Breaks and rest periods are inevitable, however, aim to avoid hitting failure on either movement.
Intermediate option:
For time:
70 burpees to a target (6 inches above your reach)
35 chest-to-bar pull-ups
Alternate and break the two exercises up into as many sets as needed to complete the workout as quickly as possible.
Beginner option:
For time:
50 burpees
25 jumping pull-ups
Alternate and break the two exercises up into as many sets as needed to complete the workout as quickly as possible.
Resources:
The Burpee
The Kipping Bar Muscle-up
The Kipping Chest-to-bar Pull-up
The Kipping Pull-up
Coaches Corner: The Jumping Pull-up
Find a gym near you:
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Featured photo:
Taken by Tai Randall during Open Workout 24.3 at CrossFit Tradition in Port Saint Lucie, Florida.
Today is a hybrid effort from several training modalities and tough!!
After a warm-up:
Move through the following with a 60 second break between exercises.
Row 500 meters for a record time.
Squat 20 RM weight 20 reps (20 RM is a weight you can squat 20 reps but not 21.)
Pull-up for PR (shoot for personal best)
Deadlift 10 RM weight 10 reps
Dips for PR (shoot for personal best)
Rest 10 minutes
Move through the following with a 2-minute break between exercises.
Row 500 meters match first effort
Squat same weight for twenty reps
Pull-ups for same count as first set
Deadlift same weight for 10 reps
Dips for same count as first set
Rest 10 minutes
Move through the following with a 3-minute break between exercises.
Row 500 meters match first effort
Squat same weight for twenty reps
Pull-ups for same count as first set
Deadlift same weight for 10 reps
Dips for same count as first set
The idea today is to strive to match the performance of the first pass on the second and third.