On a 5-minute clock, complete:
200-meter run
Then, 2 rounds of:
3 bar muscle-ups
6 deadlifts
9 box jumps
Rest with the remaining time in the interval.
On a 7-minute clock, complete:
400-meter run
Then, 3 rounds of:
3 bar muscle-ups
6 deadlifts
9 box jumps
Rest with the remaining time in the interval.
On a 9-minute clock, complete:
800-meter run
Then, 4 rounds of:
3 bar muscle-ups
6 deadlifts
9 box jumps
Rest with the remaining time in the interval.
♀ 155-lb barbell and a 24-inch box
♂ 225-lb barbell and a 30-inch box
Post remaining time or remaining reps for each round to comments.
Stimulus and Strategy:
Today’s workout is a challenge, and making the movements appropriate to your skill level is key to getting the most out of this effort. The loading of the barbell should be moderate and allow you to perform the reps unbroken in every set. When you are thinking about scaling options, consider movements that allow you to complete each round of 3/6/9 in about 1 minute or less. Expect the box jumps to be the biggest speed bump in the equation. With this in mind, push the pace on each run to give yourself as much time as possible to complete the rounds in each interval. Expect the first interval to leave you with the most rest and the last interval to be the most challenging. It’s possible you won’t finish all 4 rounds of the final interval.
To calculate your score, keep track of your rest at the end of each interval. Then, add the three times together into one time. For example, if I have 1 minute of rest at the end of all three intervals, then my score is 3 minutes.
Scaling:
Reduce the distance of each run. Reduce the volume of the bar muscle-ups and box jumps. Reduce the load of the barbell.
To reduce the complexity of the bar muscle-ups, perform a challenging pulling exercise such as jumping bar muscle-ups, chest-to-bar pull-ups, chin-over-bar pull-ups, or ring rows. For the box jumps, reduce the height of the box or perform step-ups.
In case of injury or limitation, perform a 500/700-meter Echo bike or 200/250-meter row in place of the 200-meter run. For the 400-meter run, perform a 900/1,250-meter Echo bike or 400/500-meter row. For the 800-meter run, perform a 1,750/2,500-meter Echo bike or 800/1,000-meter row. For the bar muscle-ups, consider a banded PVC pull-down. For the deadlifts, consider sumo deadlifts with a kettlebell or unloaded good mornings.
Intermediate option:
On a 5-minute clock, complete:
200-meter run
Then, 2 rounds of:
1 bar muscle-up
6 deadlifts
9 box jumps
Rest with the remaining time in the interval.
On a 7-minute clock, complete:
400-meter run
Then, 3 rounds of:
1 bar muscle-up
6 deadlifts
9 box jumps
Rest with the remaining time in the interval.
On a 9-minute clock, complete:
800-meter run
Then, 4 rounds of:
1 bar muscle-up
6 deadlifts
9 box jumps
Rest with the remaining time in the interval.
♀ 105-lb barbell and a 20-inch box
♂ 155-lb barbell and a 24-inch box
Beginner option:
On a 5-minute clock, complete:
200-meter run
Then, 2 rounds of:
2 ring rows
4 deadlifts
6 box step-ups
Rest with the remaining time in the interval.
On a 7-minute clock, complete:
400-meter run
Then, 3 rounds of:
2 ring rows
4 deadlifts
6 box step-ups
Rest with the remaining time in the interval.
On a 9-minute clock, complete:
400-meter run
Then, 4 rounds of:
2 ring rows
4 deadlifts
6 box step-ups
Rest with the remaining time in the interval.
♀ 55-lb barbell and a 12-inch box
♂ 75-lb barbell and a 20-inch box
Coaching cues:
In the descent of the deadlift, pull the bar in close to the body as you press the hips back. Imagine trying to “break” the barbell across your thighs.
Resources:
Running | Position Drill
The Kipping Bar Muscle-Up
The Deadlift
The Box Jump
Bar Muscle-Up Tips | Climbing Pull-Up
Jumping Bar Muscle-Up
The Box Step-Up
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