Wednesday 111123

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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Featured photo:
CrossFit Level 2 Medical Doctors Certificate Course at The Ranch in Aromas, California

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Saturday 240224

Saturday 240224

21-15-9 reps for time of:
Calorie row
Burpee pull-ups
*Pull-up bar 6 inches from fingertips with arms overhead.

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Scaling:
Today’s workout is a burner and there is no reason to stop moving. Experienced athletes should sell their sousl on the rower and hold their heads above water on the burpee pull-ups. Beginner athletes should pace the row and move consistently on the burpee pull-ups. To make the burpee pull-ups easier, use a bar closer to your fingertips when arms are overhead, allowing you to perform more of a jumping pull-up.

Intermediate option:
21-15-9 reps for time of:
Calorie row
Burpee pull-ups
*Pull-up bar 1 inch from fingertips with arms overhead.

Beginner option:
15-12-9 reps for time of:
Calorie row
Burpee pull-ups
*Pull-up bar between forearm and elbow with arms overhead.

Resources:
Rowing
The Burpee Pull-Up With Greg Amundson

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Featured photo:
Taken at Camelback CrossFit in Scottsdale, Arizona.

Monday 240401

Monday 240401

For time:

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:
View the CrossFit map

Featured photo:
Taken by Tai Randall during Open Workout 24.3 at CrossFit Tradition in Port Saint Lucie, Florida.

Strongman’s Fear

For Time60 foot Yoke Carry (500/340 lb)60 foot Handstand Walk60 foot Farmer’s Log Carry (200/120 lb)60 foot Handstand Walk60 foot Sled Drag (400/310 lb)60 foot Yoke Carry (500/340 lb)60 foot Handstand Walk60 foot Farmer’s Log Carry (200/120 lb)60 foot Handstand Walk60 foot Sled Drag (400/310 lb)Athletes may carry the objects in any order they choose.Time […]
For Time
60 foot Yoke Carry (500/340 lb)
60 foot Handstand Walk
60 foot Farmer's Log Carry (200/120 lb)
60 foot Handstand Walk
60 foot Sled Drag (400/310 lb)
60 foot Yoke Carry (500/340 lb)
60 foot Handstand Walk
60 foot Farmer's Log Carry (200/120 lb)
60 foot Handstand Walk
60 foot Sled Drag (400/310 lb)
Athletes may carry the objects in any order they choose.
Time Cap: 10 minutes