For time:
5 rope climbs to 15 feet
10 power cleans
20 bar-facing burpees
40-calorie Echo bike
20 bar-facing burpees
10 power cleans
5 rope climbs to 15 feet
♀ 105 lb
♂ 155 lb
Post time to comments.
Stimulus and Strategy:
Today’s workout is a pyramid-style chipper. The loading of the barbell should be moderate and allow some athletes to perform at least a few touch-and-go reps, while others perform singles. Both options are fine. Expect the burpees and bike in the middle of the workout to be aerobically demanding. Manage your pace so you are able to keep moving and finish the second set of power cleans and rope climbs just as fast as your first set.
Scaling:
Reduce the load of the barbell. Reduce the reps of each movement.
To reduce the complexity of the power cleans, perform hang power cleans. For the rope climbs, reduce the height of the climb. For the bar-facing burpees, perform burpees in place.
In case of injury or limitation, for the rope climbs, perform pull-to-stands or strict pull-ups. For the power cleans, perform dumbbell power cleans or Russian kettlebell swings. For the bar-facing burpees, perform up-downs in place. For the calories on the bike, perform the calories on any machine available.
Intermediate option:
For time:
3 rope climbs to 12 feet
10 power cleans
20 bar-facing burpees
40-calorie Echo bike
20 bar-facing burpees
10 power cleans
3 rope climbs to 12 feet
♀ 85 lb
♂ 125 lb
Beginner option:
For time:
3 pull-to-stands
10 power cleans
15 bar-facing burpees
20-calorie Echo bike
15 bar-facing burpees
10 power cleans
3 pull-to-stands
♀ 35 lb
♂ 45 lb
Coaching cues:
On the bar-facing burpees, consider stepping the feet as you come up out of the burpee. This will make the jump distance over the bar more consistent, and you can manage your heart rate going into the next movements.
Resources:
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The Power Clean
The Rogue Echo Bike
The Bar-Facing Burpee | Jump Over
The Modified Rope Climb | Pull-to-Stand
Find a gym near you:
View the CrossFit map
Comments on 251129
120 Comments
Scaled.
15-12-9
wbs
k2e
2m rest
12-9-6
wbs
k2e
9 kg ball to 3m target
Intermediate w/ 15 feet rope climbs and 40 kg barbell
14:17
5/10/20 parts were easier than expected
M/53/84
9 t.p
125#
12:37
10:16 RX
15:15
replaced ropes x3 towell pu
RX 8:40
Scaled to 135# barbell and 10 close grip pull-up. (No ropes)
10:32
16:44 RX femalw
No rope climb=>15 strict pull up
40 cal assault bike
PC 55kg
11:32.
70kg power clean
M 39
16 mins 45secomds
19:33:40
75 pulls - pulley rope
10-70lb db power clen
20 db facing burpees
40 cal rowing maching
20 db facing burpees
10-70lb db power clean
75 pulls- pulley rope
Intermediate
16:30
25 pull-ups
10 power cleans
20 burpees
40-calorie row
20 burpees
10 power cleans
25 pull-ups
18m20 at 135lbs
age 47bodyweight 195
29:40
15 strict pullups/knee raises, broken
10 power cleans, 95lb
20 burpees, broken
40 cal bike, 4:05
20 burpees, broken
10 power cleans, 95lb, broken
15 strict pullups/knee raises, broken
M 31
Sc 15 PU/105#/reg burpees...19:45
12:43 Rx but with assault bike. Idk the conversion.
28:38 min
Intermediate-ish
3 rope climbs and floor to standing mixed. Climbs 10 feet
10 power cleans 85#
20 bar facing burpees
40 calories HIIT AB bike
Etc.
10x135 power clean
20 bar facing burpee
40 cal on treadmill
20 bat facing burpee
10x 135 power clean
15 chin ups
18:11
5rope climbs>>>15 strict pull ups
20:29
(17:14)
Tried to keep a 48 cadence on the bike
Bike time (6:15)
M41
M38
Subbed rope climbs for strict pullups. Still haven't replaced the broken rope.
Subbed bar facing burpees for regular burpees.
125# power cleans
13:24
Burpees are always difficult for me. I lost a lot of time on those. My power cleans were suspect at best. I need to practice those more and work on my flexibility. Other than that I enjoyed the workout!
Full video: https://www.youtube.com/watch?v=gyAQEkfiq_8
Rope climb fail: https://www.youtube.com/shorts/J5V_yO6q_o8
Dude, I’m sorry but I’ve watched this rope fail video a dozen times or more and laugh harder each time! Just awesome
As soon as we determined I wasn't injured the wife and kids ALSO laughed and laughed. It was pretty funny!
Rx other than subbing 3:1, 9' jump climbs(no jump)
13:50
Then swam 800m
Beginner option-9:50 JJ
Completed 11/29 in the garage gym. No rope or calorie recorded machine. Subbed 5 commando pull-ups for each climb. 500 m run for the bike.
11:57.
the commando pull-ups were actually super tough. Quick singles on the power cleans.
3 Strict pull-ups + knees to elbows
115lbs PC
RX|M|31y/o
155#, Echo bike
Time: 11:28
10 ring rows
10 power cleans 40kg
20 bar-facing burpees
40-calories row
20 bar-facing burpees
10 power cleans 40kg
10 ring rows
Power cleans 135 pounds
Tope climas / leg less
Rx sort of 16:13
150lbs sandbag cleans and facing burpees
Echo Rower cals
RX+
10 power cleans
20 bar-facing burpees
500m row
20 bar-facing burpees
10 power cleans
75 trx rows
21:11
New to cross fit
14:38
Rx 9:13
*~63 RPM on Echo Bike
*All Rope Climbs were Regular Clamp into a Heel Hook, I think I like the switch up!
**This was a Fun down and back Chipper!
19:00 minutes
I suck at rope climbs 🙃
Rx’d: 14:30
* Not Rx’d: Rower cals for bike cals. Whoops.
Still a solid time, amigo!
M 55/215/6’
Scaled the bar facing burpees to burpee over bar. 40 cal row and 135# power cleans. 3 rope climbs to 15’
12:36.
17:40
16:57 Rx
5 Sit to stand rope
10 pc 65#
20 bf burpees
56 row
20 bf burpees
10 pc 65#
5 sit to stand rope
Beginner
11:23 rx. Fun one today
19.45
Rx 15:30
Sub Row for Bike
I meant used row instesd of bike
Nice work!
Rx 135#
16:08
Scaled
15 pull ups
10 pc @ 105#
20 burpee
2 min air bike
20 burppe
10 pc @ 105#
15 pull ups
12:11
m/55/180
Well done, Mike!
tiempos de ronda
R1 | 01:48 |
R2 | 02:32 | +44 s
R3 | 01:49 | -43 s
R4 | 03:57 | +128 s
R5 | 01:56 | -121 s
R6 | 02:54 | +58 s
R7 | 02:32 | -22 s
Ø 02:29
Tiempo restante: 00:01 = 17:29
For time:
10 wall walks
10 power cleans
20 bar-facing burpees
40-wall-balls shots
20 bar-facing burpees
10 power cleans
10 wall walks
♂ 125 lb
20 lb med ball
Intermediate
Subbed 5 strict commando pull-ups per RC (no rope) and row for Echo bike (no bike)
12:56
BF burpees were the longest pole in the tent. I ain't blazing fast on them like Favo. PCs were touch and go in sets of 2-4. C2 damper 5 and took 1:52 for the cals. Took too long in the transitions from burpee to row and burpee to PC to catch my breath a little.
22:10 at Paradise Lake.
5 unbroken strict aC2B ring pull-ups per rope climb, dropped off rings each set.
PC at 125
Burpees rxd
400m run for bike cal.
14:29 Strict pull-ups instead of rope climbs, 135lb barbell. Step-back burpees
39 M / 190lbs / 70”
13:09 RX
Good work!
Sub - Pull up alternate
Time 9:52
10 cleans at 155
20 burpee
40 cal row
20 burpees
10 cleans at 155
15 stick pull-ups
Time 9:46
Nicely done!
For time:
5 L2S w/battle rope over stall bars
10 power cleans-70# BB
20 bar-facing burpees
40-calorie row/C2 damper @6
20 bar-facing burpees
10 power cleans as above
5 L2S as above
10:48
Then practiced basket & wrapping technique & PC drills for turnover
Awesome job as usual, BG!
Followed by intervals on the air runner ❄️
Beginner option:
For time 10:52
15:35
Sub 15 dips 15 pp for rope climb
65# DB
For time:
3 pullups
10 Russia Kettlebell Swings
20 updowns
40-calorie bike
20 updown
10 Russia Kettlebell Swings
3 pullups
40 lb
Total time: 12 minutes 34 seconds
General time frame for a 40 cal bike?
My air bike does not count cals.
Thanks
56M
14:13
Sub’s: 20 chin ups, 105# BB and row
22:45. Subbed in pulls for rope. No rope.
No rope or Echo bike available today*
For time:
* 5 sets of 3 strict neutral grip pull ups, drop down in between sets
10 power cleans
20 bar-facing burpees
* 40-calorie Assault bike
20 bar-facing burpees
10 power cleans
* 5 sets of 3 strict neutral grip pull ups, drop down in between sets
♂ 155 lb
10:44
Well done!
FT:
10 strict K2E
10 DB PC 35lb
20 DB facing burpees
40 cal row
20 DB facing burpees
10 DB PC 35lb
10 strict K2E
17:12
9:35am FIN
10:42
For time:
5 Strict Pull-Ups
10 Hang power cleans 85#
20 bar-facing burpees
40-calorie Echo bike
20 bar-facing burpees
10 Hang power cleans 85#
5 Strict Pull-Ups
(2:1) Strict CTB
Burpees
115 lbs
Strict pull-up
15:01/ strict pull ups,no rope
-10 ring rows
-10 power cleans
-20 burpees
-40-calorie assault bike
-20 burpees
-10 power cleans
-10 ring rows
10:23
85 lbs for power cleans & no rope available
Great work!
15:20 rx
10:55
Awesome job!
15:07
22:14
18:51