Tuesday 220823

Saturday 231007

Saturday 231007

Strict Nicole

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max-reps strict pull-ups

Post number of pull-ups completed for each round to comments.

Compare to 190607.

Scaling:
This variation of the classic workout, Nicole, calls for strict pull-ups. If you have strict pull-ups, but are unable to perform at least 7 reps, begin each set with strict pull-ups until failure, and then stay on the bar for kipping pull-ups. If you do not yet have strict pull-ups, one option is to use a band and perform banded strict pull-ups.

Intermediate option:
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max-reps strict pull-ups + kipping

*If you have strict pull-ups, but are unable to perform at least 7 reps, begin each set with strict pull-ups until failure, and then stay on the bar for kipping pull-ups.

Beginner option:
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max-reps banded strict pull-ups

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

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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.

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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Sunday 230430

Sunday 230430

Complete as many reps as possible in 8 minutes of:
3 strict handstand push-ups
3 overhead squats
6 strict handstand push-ups
3 overhead squats
9 strict handstand push-ups
3 overhead squats
12 strict handstand push-ups
6 overhead squats
15 strict handstand push-ups
6 overhead squats
18 strict handstand push-ups
6 overhead squats
21 strict handstand push-ups
9 overhead squats

Continue until time expires, adding 3 handstand push-ups each round and 3 overhead squats every 3 rounds.

♀ 105 lb ♂ 155 lb

Scaling:
Today’s movement combo will tax your overhead position. Reduce the reps on the handstand push-ups and/or reduce the load on the barbell in order to work through the earlier rounds with minimal rest.

Intermediate Option:
Complete as many reps as possible in 8 minutes of:
1 strict handstand push-up
3 overhead squats
2 strict handstand push-ups
3 overhead squats
3 strict handstand push-ups
3 overhead squats
4 strict handstand push-ups
6 overhead squats
5 strict handstand push-ups
6 overhead squats
6 strict handstand push-ups
6 overhead squats
7 strict handstand push-ups
9 overhead squats

Continue until time expires, adding 1 handstand push-up each round and 3 overhead squats every 3 rounds.

♀ 95 lb ♂ 135 lb

Beginner Option:
Complete as many reps as possible in 8 minutes of:
3 push-ups
3 overhead squats
6 push-ups
3 overhead squats
9 push-ups
3 overhead squats
12 push-ups
6 overhead squats
15 push-ups
6 overhead squats
18 push-ups
6 overhead squats
21 push-ups
9 overhead squats

Continue until time expires, adding 3 push-ups each round and 3 overhead squats every 3 rounds.

♀ 22 lb ♂ 35 lb