Wednesday 120411

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.

Monday 230424

Monday 230424

For time:
Run 800 meters
Then, 50-40-30-20-10 reps of the couplet:
  Wall ball
  Box jump
Then, run 800 meters

♀ 14-lb ball, 20-in box
♂ 20-lb ball, 24-in box

Post time to comments.

Scaling:
Newer athletes should reduce the volume on the couplet in order to keep intensity high and complete the work in the 18-22 minute range.

Intermediate Option:
For time:
Run 800 meters
Then, 50-40-30-20-10 reps of the couplet:
  Wall ball
  Box jump
Then, run 800 meters

♀ 10-lb ball, 20-in box
♂ 14-lb ball, 24-in box

Beginner Option:
For time:
Run 400 meters
Then, 40-30-20-10 reps of the couplet:
  Wall ball
  Box jump
Then, run 400 meters

♀ 6-lb ball, 12-in box
♂ 10-lb ball, 20-in box

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

Wednesday 230426

Wednesday 230426

4 rounds for time of:
Run 400 meters
20 ring dips

Post time to comments.
Compare to 141107.

Scaling:
Watch The Ring Dip and The Kipping Ring Dip and work your efficiency on today’s couplet.

Intermediate Option:
4 rounds for time of:
Run 400 meters
15 ring dips

Beginner Option:
3 rounds for time of:
Run 400 meters
20 jumping ring dips