Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.
3 rounds for time of:
Row 500 meters
15 ring dips
5 bar muscle-ups
Post time to comments.
Goal: Upper-body endurance. Aim to finish in 10-14 minutes.
If you are efficient at a high volume of unbroken ring dips and bar muscle-ups, this workout is going to be about the row. Other athletes will be limited by upper-body endurance. The row and the ring dips will compound, making the bar muscle-ups more difficult, so technique is key to staying efficient.
Aim for a hard effort on the row, finishing between 1:45 and 2:05. Aim for a consistent rep scheme on the ring dips whether that's unbroken, 10 and 5, or 3 sets of 5, and an unbroken effort on the bar muscle-ups.
Scaling:
Intermediate option:
3 rounds for time of:
Row 500 meters
10 band-assisted strict ring dips
5 jumping bar muscle-ups
Beginner option:
Row 350 meters
10 foot-assisted bar dips
5 jumping pull-ups
Beginner athletes may struggle on the dips. Scale the difficulty so you can complete sets of 5 at the start. Jumping pull-ups should be difficult enough that you feel yourself pull your chin over the bar rather than just jumping.
Resources:
Rowing Technique
The Ring Dip
The Bar Muscle-up
Jumping Bar Muscle-Up Progression
Jumping Bar Muscle-Ups for Intermediate Athletes
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Featured photo:
Taken by The Michael Patrick Studio at CrossFit Cornerstone in West Chester Township, Ohio.
Comments on 231215
78 Comments
Rx in 9'44, last round smashed my upper body
M/33/215/5'7"
3Rds ~ (12:00)
Row 500m (2:00,2:00,2:15)
MaxDips (12,12,10)
MaxPullUps (6,5,4)
Just went hard on the rows on this workout. Maintained 2:00 min pace, until I redlined on round 3. PullUps were not as many as I hoped, and rows did not interfere with dips. Definitely went hard on this one.
14:58
parallets for Dips
there's an annoying bar in the way of the MU so even if I could, I’m afraid to hit my head if I try to connect 2+ MU
So pleased with my performance on this one. My ring dips and row pacing have improved a lot and it showed in this workout
9:49 Rx
Rough round splits 2:55/6:14/9:49
M/51/190
10 Banded st.r.d
12 st pull-ups
14:41
3 rounds for time of:
Row 500 meters
15 dips with 10kg DB
10 c2b
15:00
Time was 11:58, first 2 sets of ring dips unbroken, last set split up 10 and 5. Overall enjoyed the WOD. Enjoying Letendre's programing. No wonder she sends numerous athletes to the games each year. Her programming is top notch.
Rx+
3R
500m row
21 ring-dips from start in muscle-up
7 bar muscle-ups
-11:06
Completed 12/17 at the home gym. No rower, did 500m runs. Jumping bar muscle ups. ring dips rxd.
11:48.
M 53/195/6’
Subbed 60 sdhps with a #50 kettlebell for the rows. Scaled ring dips to ring dips with feet behind me on an 18” box. Jumping bar muscle ups. 11:34.
9:15.
Modified:
--
3 rounds for time of:
50 DB SDLHP @ 2x 10,5 kg
20 bench dips
10 inverted rows
> 22:57
--
Peace.
10:49
Beginner
8:50
25 cal bike substitution
15 ring dips
5 bar muscle ups
3 rounds
500/10 dips/5 jumping PU
10:57
3 Rd-
500m Row
15 P-Bar Dips
5 Weighted Pull ups - 7.5kg
13.24
3 r
500m row
5 jumping bar muscle ups
15 feet assisted dips
3 Rounds
400m run
15 ring dips
10 strict pull-ups
13:28
8:42Rx
Awesome!
RX’d 10:10
Great job!
3 rounds - 500m row, 15 bar dips, 5 pull-ups. 11:30
Did the beginner option w/ modification: 3 rounds of rowing(500 meters), 10 foot assisted ring dips, and 5 jumping pull ups. 11 mins-50 seconds.
Rx
8:27
Still unsure of my rower. I definitely needed to catch my breath on this outside WOD🤷🏻♂️
Great work!
Rx- 9:17
Awesome stuff!
My Training on Thursday December 14 at night
3 Rounds For Time of:
Row 500 meters
15 Ring Dips
5 Chest To Bar Pullups
I completed the Workout in 12:58 minutes.
https://youtu.be/WqoeWA3SYRk
Subbed rowing for 2min of continuous KB swings, used 16Kg KB
8.50
Rx’d: 10:36
M/40/ 68”/ 170 lbs
Great job hitting that Rx!
Rx 7:46
Now that is a FUN workout!
Killin’ it as always!
Hell yeah, Derek!
Damn dude! Fantastic!
scaled to:
3 rounds
500 meter row
15 strict bar dips
5 assisted muscle-ups
11:12
Still traveling…
Shout out to CF Communitas in Sacramento for today’s workout
4-4-4-4 back squats 165-185-195-195#
30-20-10
DB bench press, 35# DBs
Hang DB snatches, 35# DB
7 min
61/5’8”/155
Nice work Jim!
Way to keep at it while traveling Jim!
Scaled to
3 RFT
row 500m
10 strict ring dips
5 jumping bar muscle ups
14:48
9:10
500m row
15 bar dips
10 pullups
M/49/6'2"/185#
Sub'd bar muscle ups with 5 - 53# DxKB Ben Grimm's the rest as rx'd kept the rows between 1:50-1:55, dips went 10/5, 9/6, 9/4/2, BG's unbroken
12:24
***Ben Grimm = (a pushup on top of the KB's, a shoot through with a reverse dip, then shoot back through ending with a DxKB clean = 1 rep
Well done! Those BGs sound tough.
12'22 as Rx'd
Intermediate 8:58 minus ring assist
Good work!
Well done!
Beginner option:
Row 350 meters
10 foot-assisted bar dips
5 jumping pull-ups
8:03
13:45 rx
Good work doing this Rx!
Did our Friday Bulletproof workout instead.
18 minute AMRAP
6 Deadlift (155#)
7 Burpee Pull-ups
10 KB Swing (53#)
200m run
5rds +6+7
3 min rest, then
Every 6 minutes for 3 sets (fastest time)
21-15-9 (Scaled to 18-12-6 last 2)
Cals row
Sandbag squats (40#)
5:18 – 5:18 – 5:15
We scaled Rankel and modified the 231208 WOD to close out the work week. I ended up scaling the last 2 sets of the row/squat couplet as I was pretty sure I was probably going to bust the 6 minutes - my legs were already feeling pretty spicy from the AMRAP going into the couplet. All this done outside in a brisk 35F - what a way to start the day!
Great job! As always!
Looks fun, might try it this weekend!
Looks fun, might try it this weekend!
And great work!
Cheers fellas! It was fun Nick.
M/39/72”/170
as rx 11:59
Good job, bro!
Nicely done!
10:23 rx
broke ring dips into 3x sets each round
bar MUs UB
Good work!
M/39/165/5'10"
9:51 rx
Nice work!
Good time!
Awesome job!
3 rounds for time of:
Banded Row 100 reps
15 Bar dips
5 banded bar muscle-ups
completed in 17 min
no equipment , so choose alternate
M/48 Intermidiate, time 14:00. Jumping bar muscle ups where scary asf, but got easier as I got the rhythm going. Kept the rows within the time range (1:45 - 2:00). Been loving these wod’s 👍 #Crossfit
#PayTheMan
Scaling:
Intermediate option:
3 rounds for time of:
Row 500 meters
10 band-assisted strict ring dips
5 jumping bar muscle-ups
12:29 rx strict bar dips
16:54 CFHIM
Globo scale: If rings are not available sub either TRX dips or weighted bar dips 15/20lb dumbbell. If the pullup bar you have available isn't conducive to bar muscleups (such as height, it isn't a straight bar, or there's something above it too close) sub either 10 jumping bar muscleups in a Smith machine or 15 chest to bar or strict pullups. Row subs 400m run or 28 calories assault or echo bike. Busy gym do each element separately and move along to the next element as fast as possible (1500m row, 45 ring dips, 15 BMU)
Champions Club Scaling Notes
RANT
Yo! My comments haven't been going through for a minute for some reason. Back on it looks like. Anyway, it's worth mentioning again that every sport I know of has more practices than games, and the ratio is pretty heavily favored to practices (football is 6:1, basketball is usually 5:2, track and cross country is like 15:1, especially early in the season). So with that in mind, if you are truly viewing CrossFit as your sport, where does this workout fall for you? Is it a game? Okay, fine, then what does that mean tomorrow needs to be? And if it's practice, then what can you work on so that next time a game with similar movements comes up (Elizabeth, Jackie) you'll be better off? Jumping into every workout as listed full-go is... well... still proven to be an elegant solution to the world's most vexing problem. But I do believe there is a better, more long-lasting way. And this workout, in particular, would be a great one to scale towards an area you want to practice.
MAIN DECISION
Do I do this thing as listed regardless of now sloppy/how long it takes, or scale it to work on my limiting factor?
SHORT MEDIUM LONG
LIGHT
MEDIUM
x
HEAVY
STRENGTH SCALE
3 rounds of:
Row 500 meters
2:00 ring dip/hold practice
2:00 strict pull-up practice
STAMINA SCALE
Mush everything together into one round. Or just make sure everything is unbroken, even if it means resting more.
ENDURANCE SCALE
3 rounds of:
Row 500m
10 burpees
1 rope climb
-or just do it as listed and sprint the row each round, even if it hurts your overall time
NEW TO CROSSFIT SCALE
As is, just sub push-ups for ring dips and sub 15 kips for bar muscle-ups
GENERAL FEAR LEVEL: 8?
Wise perspective, thinking about game time vs. practice time.
Glad you’re able to post again my man! Great insight as usual!
Thank you fellas! Keep up your great work as well
Mic check again...
135
155
175
175
175
6 broad jumps 1.5 meter
Feels nice to hit the gym at night. First CrossFit workout in awhile