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
Looking for the CrossFit Open Workout?
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.
Comments on 240316
85 Comments
95 reps - Rx’d
5 Rds RX
M/41/5’9”/195#
M/33/5'7"/217lbs
BarDips 2-4-6-8-10-12
Burpees 2-4-6-8-10
HangClean 5 -5-5-5-5 135lbs
Was really tired and body felt taxed. Was going to do some conditioning after, but mind and body said no. Probably should've had more BarDips, since the burpees just gassed me out.
M/51/
B,just
115#
6r+15
2 bar dips (10 kg db)
2 burpees
5 HPC (45.5 kg) etc.
Adding 2 reps as stated
91 reps
No rings so did bar dips. I would love to do ring dips again as it is more challenging and beneficial.
I was a pretty solid CrossFitter in my day 2009-2020. Made Regionals on a team in 2018, won some local comps, and had a great time. Life got in the way and I transitioned over to powerlifting, but I always did a metcon here and there just for funsies.
I’ve been f’ing around with the Open and having some fun. This one was doable in my garage, so I tried it.
120 reps RX
Intermediate, 45# dbs
5 2/3 rounds + 1 HPC
m 62 5’11” 180#
Mod: dips off 20” box to floor, burpees, hpc 65#
8 rounds + 9 dips + 9 burpees
166 reps
Added 1 dip, 2 burpees per round.
140 hr @ end
Added 1 dip, 2 burpees per round.
140 hr @ end
115lb hpc
got thru round of 12 plus 2 dips, did strict bar dips
M/38/6’/173#
133 reps Rx
(All HPC 3+2.)
Deo gratias
121 reps
feet out front of me box dips
burpees
95lb HPC
Dips on parallel bars
85 kg bar
114 reps
117 reps
53,5kg 118 lbs
93 reps
Intermediate rep scheme, dip lower from top, 43 kg barbell.
144 reps
135 lbs
RX 5+ 3
163 reps
Dips on parallel bars
Scaled to 135#
M/55/175/5'11"
Second attempt to post
37 / M / 5'9" / 140lbs
Ring dips x1, 2, 3, etc.
Burpees x2, 4, 6, etc.
30lb dumbbells HPCs x5
4 rounds + 5 + 3
Finished the 12 round, 5 dips into the 14 round when time expired. Used 135 for HPC, felt about right. Burner.
Rx. 175reps (14RD 14BP 5HPC + 16RD 12BP)
Rx
completed R6 (+9)
123 reps
Intermediate option
123 reps
Beginner: 112 total reps
6 rounds even. Finished with the 5 hang power cleans at 185lbs
160 reps
Bar dips, burpees,105lb hang power clean
6 rounds + 14 dips and 10 burpees
Box dips
Started with 95# on the clean and reduced it to 85# during the second round
5+22 (135#)
Rx 85reps
M55/5’5”/150
scaled HPC to 115#
8 ring dips into round of 14
122 reps
M/50-54 👨🏻🦳
Rx’d scaled @135
2RDs+2Bs+5HPCs
4RDs+4Bs+5HPCs
6RDs+6Bs+5HPCs
8RDs+8Bs+5HPCs
7 + 9(8 Ring Dips + 1 Burpees) 61kg/135lbs
Intermediate
28M/6’5”/203
Intermediate option:
reg dips (no rings), 135#, 91 reps (last set clock ran out after 3 hang cleans.. I finished the set after clock stopped)
12 foot assisted dips, 12 burpees
M- 52 / 5'7 / 210
Intermediate athlete
rnd-1- :52. Rnd -4- 2:15
rnd-2- 1:31. Rnd -5- 2:24
rnd -3- 1:46. Rnd. -6- 2:44
gassed
7 rds + 18 reps (135 hpc)
38/m/5’10”/195
7rds +12 reps 135 on hang clean same rep scheme as rx
male 50 yo
5 rounds + 22 reps
inter
1 ring dip
2 burpees
10 sandbag hang power clean
🥵👊🏻🏋🏼♀️
Rx
7 rounds + 6 =118
M/30s/226lbs
Oops, did the math wrong
7 rounds + 6 = (2*(2+4+6+8+10+12+14)+6)+(7*5) =153
Intermediate: 8 rds + 5 reps
Sláinte, suspects!
Good job bro!
And same to you dude!
As rx’d, 12-12 + 1 HPC.
Unbroken ring dips through 6, then 4-4 / 6-4 / 4-4-2-2. Slow and steady on burpees. Power clean singles – glad to get through this many without a miss.
51m/5'10"/180
110 reps
95lbs, jumping ring dips
6 rounds + 14 dips
M 53/195/6’
Scaled the hang power cleans to #135.
Made it to the round of 14 ring dips plus 4 burpees.
R×'d 6 + 5 = 119 reps
completed full round of 12's + 5 ring dips; HPC sets 1 and 2 unbroken / sets 3-5 broken into 3+2 / set 6 unbroken).
M/36/5'8"/180
142 Rx'd
My Training on Saturday, March 16 in the afternoon.
Complete As Many Reps As Possible in 12 minutes of:
2 Ring Dips
2 Burpees
5 Hang Power Cleans 97 lb
4 Ring Dips
4 Burpees
5 Hang Power Cleans
6 Ring Dips
5 Hang Power Cleans, etc
*Continue adding 2 reps to the ring dips and burpees until time expires.
I completed 103 Reps.
https://www.youtube.com/shorts/kwNRrsGtZzU
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.
♂135 lb
completed round of 12
Rx= 10 Ring Dips/10 Burpees/5 Hang Power Cleans (185)/7 Ring Dips...
Reps= 92 @210lbs BW
Intermediate.
8 rounds + 9 dips + 8 burpees. 164 reps if my math is accurate.
wanted to go intermediate to keep the barbell unbroken. Dips would have been tough as well as RXd.
Nice job!
Good job
DNF with 5 minutes left, wrist was hurting really bad.
Got through 4 full sets and 10 dips.
Did 24.3 (Men’s scaled), results there, took a 5-6 minute rest, then:
Intermediate reps at (65#)
Finished round of 7 RD and 14 Burpees
Had no more gas in the tank to go faster or heavier. Please let tomorrow be a rest day, it will do this body some good.
For the rep count - 119.
6 rounds and 19 reps
Total reps = 133 reps
Scaled/modified to
12 min amrap
4 burpees--added 2 burpees each round
5 hpc @ 135#
got through rnd of 16 burpees
m/54/175
during warm ups, the ring dips did not feel right on my right pec, so bailed on those.
Good call listening to your body!
Rx
6 rounds
135lbs
2-4-6-8-10
35# cleans
I did 24.3 today and have a happy rant…
I have been more pleased with this year’s Open wods than ever before. I feel like CrossFit got it right this year making Rx workouts accessible to intermediate athletes while allowing room for the elite athletes to shine. As a solid intermediate and very short athlete, I had gotten used to feeling crushed by workouts like 19.1, 16.4 repeated again as 17.4 (I never got to do HSPUs in an Open workout until 2019—after dipping out of 2018 early due to injury), and 23.3 (HSPUs start 4’7” from the wall?! I’m 4’8”!). Demoralizing. After 19.1, I waited until seeing the first workout before deciding whether or not to sign up for the Open, and I am so glad to have signed up this year. Not only the first workout, but I feel like the subsequent workouts have also showcased my athletic capabilities. I have not done the open every year since I started, but for the first time ever, I feel like the Open has highlighted my strengths instead of turning non-strength features into handicaps. I am both grateful and invigorated, feeling included and capable! Thank you to whoever dreamed up this year’s Open workouts!
Awesome Annie!! Great to hear.
Beginner option:130 reps
Scaled to 115# PCs
Completed the round of 12 + 10 dips
124 reps
61/5’8”/54
Nice work Jim!
Hpc @ 135
roind of 12’s + dips and 6 burpees
Scaled #135
5 short of 10 rds. Completed 10 in 12:17
Actually I’m not sure of my count. Oh well got a good dose!
See you guys Monday!
10 rounds? That’s a helluva dose! That’s moving out!
Good work!
M/49/6'2"/185#
Scaled/modified to strict ring dips, burpees as rx'd, 53# DxKB cleans, and the rep scheme as rx'd...
7 rds + 13 dips in the round of 16's
160 reps total
Those dips and burpees got real after the round of 10's good luck suspects
M/35/6’2”/210#
152reps Rx’d
Awesome!
6 rounds, 114 reps
142 reps w/ 115lbs HPC.
Finished round of 12 + 14 ring dips + 14 burpees.
#110 lb/ 148 reps
M/32/5'11"/167
Used 155# instead of 185#, dips and burpees RX.
165 reps - 16 dips + 2 burpees.
Champions Club Scaling Notes
RANT
Nothing to rant about
SCALING QUESTIONS
Do you see the workout being more shaded towards getting better at CrossFit or getting better at something outside of CrossFit?
Do you want shoulder fatigue to play a factor in intensity?
Is the form good enough on all movements that attention can be paid to rep scheme and not the movement, itself?
Will these burpees be throwaway conditioning pieces or will they be a continuation of jumping/landing practice we get with cleans?
Am I fit enough to have rings feel like conditioning in a 12-minute workout?
NEW TO CROSSFIT SCALE
7 rounds of:
1:00 ring practice
1:00 hang clean practice
1:00 box jump practice