Men: 75 lb.
Women: 55 lb.
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Related:
• CrossFit WOD 180115 Tips With Rory McKernan
• The Muscle-Up
• The Thruster
• Rowing
Scaling
If possible, use a muscle-up variation that still challenges you at your skill level. Reduce thruster load to a weight that is light for you. This is a medium-duration workout of about 10-15 minutes with two opportunities to practice the muscle-up. Push the intensity through the light thrusters and row.
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Related:
• CrossFit WOD 180114 Tips With Rory McKernan
• The Overhead Squat
Scaling
Heavy overhead squats challenge your strength while demanding solid mechanics and good flexibility. Athletes at all skill levels should attempt overhead squat triples. Experienced athletes can go as heavy as possible, while newer athletes will use this workout as an opportunity to drill the movement.
Boris Bucha of CrossFit Committed, Prague, Czech Republic
Complete as many rounds as possible in 20 minutes of:
20 medicine-ball cleans
60 double-unders
Men: 20-lb. ball
Women: 14-lb. ball
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Post rounds completed to comments.
Related:
• CrossFit WOD 180112 Tips With David Tittle
• The Medicine-Ball Clean
• The Double-Under
Scaling this WOD
Adjust the movements and reps so you can keep moving for the duration of the workout. The volume of squats will be high, so choose a ball that is manageable. The volume of double-unders is also high in this conditioning workout. If you can do them, this is a good opportunity to practice large sets while fatigued; if you struggle with double-unders, reduce the reps so you can keep moving and don't stall on the rope.
Intermediate Option
Complete as many rounds as possible in 20 minutes of:
20 medicine-ball cleans
30 double-unders
Men: 14-lb. ball
Women: 10-lb. ball
Beginner Option
Complete as many rounds as possible in 20 minutes of:
10 medicine-ball cleans
120 single-unders
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Related:
• CrossFit WOD 180111 Tips With David Tittle
• The Deadlift
• The Box Jump
Scaling this WOD
This couplet is a sprint. The deadlift should be heavy but nowhere near your max. The box should be high but not so high that you hesitate and/or rest between reps. Pick options that are challenging but don’t slow you down.
Intermediate Option
15-12-9 reps for time of:
Deadlifts
Box jumps
Complete as many rounds as possible in 10 minutes of:
5 power snatches
10 overhead walking lunges
1 rope climb, 15-ft. rope
Men: 95 lb.
Women: 75 lb.
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Related:
• CrossFit WOD 180110 Tips With David Tittle
• The Power Snatch
• The Rope Climb (Basket)
Scaling this WOD
This is a fast-paced triplet. The barbell should be light enough that you can complete several rounds of snatches and lunges unbroken. Rest as little as possible. Aim for at least 5-6 rounds.
Intermediate Option
Complete as many rounds as possible in 10 minutes of:
5 power snatches
10 overhead walking lunges
1 rope climb, 12-ft. rope
Men: 75 lb. Women: 55 lb.
Beginner Option
Complete as many rounds as possible in 10 minutes of:
5 power snatches
10 walking lunges
1 rope climb, from lying to standing
“People always want to find a shortcut on rings but there is no way around it. 😉”
@cfgymnastics coach @soulsean getting gymnasty
-
For upcoming dates for the CrossFit Specialty Course: Gymnastics, click this link.
@crossfittraining
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Related:
• CrossFit WOD 180108 Tips With Rory McKernan
• The Front Squat
• The Thruster
• Coaching the Thruster With Cameron Soden
• The Push Jerk
Scaling
There is no need to scale this workout. Less experienced athletes should spend more effort focusing on technique and mechanics and only add weight as safety allows.
Scaling
There is no need to modify the structure of this workout. Fatigue will become an issue as the rounds progress, so less fit athlete should decrease the number of rounds. Vary your intensity as the intervals change. When the work times are shorter, row harder.
Intermediate Option
On a 20-minute clock, 4 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Beginner Option
On a 15-minute clock, 3 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
5 rounds for time of:
400-meter run
7 L pull-ups
4 clean and jerks
Men: 185 lb.
Women: 125 lb.
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Related:
• CrossFit WOD 180106 Tips With Rory McKernan
• The Pull-Up (L-Sit)
• Chad Vaughn, 315-lb. Clean and Jerk
Scaling
This workout should push your gymnastics skills and require you to lift heavy while metabolically taxed. Choose a more difficult pull-up option than you do when regular pull-ups are prescribed. Clean and jerk a load that is moderately heavy.
Intermediate Option
5 rounds for time of:
400-meter run
7 kip-up L pull-ups
4 clean and jerks
Men: 135 lb.
Women: 95 lb.
Beginner Option
5 rounds for time of:
200-meter run
7 jumping hanging knee-raises
4 clean and jerks
Constantly varied. ❄️ - 🤳🏼 Audrey Paul: “That’s my son, Jason, his wife, Kim, and their daughter, Eliana. Jason is also a CrossFit coach. At the age of 62, I also started #CrossFit in March and lost over 30 lb. (CrossFit is) part of my life and I love doing it with my family!” 📦 @crossfitsacredpine
5 rounds, each for time of:
165-lb. squat cleans, 7 reps
165-lb. shoulder-to-overheads, 7 reps
7 burpee chest-to-bar pull-ups
Rest 2 minutes between rounds.
Ideally, use a pull-up bar that is 6 inches above your max reach when standing.
Post time for each round to comments.
Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado.
He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit.
He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.