Workout 4387

Created: September 27, 2024

Description:

Every minute on the minute for 15 minutes complete:
Minute 1: 20 wall ball shots
Minute 2: 15 box jumps
Minute 3: 10 deadlifts.
Minute 4: Max ring muscle ups
Minute 5: Rest

♀ 14-lb medicine ball to a 9-foot target, 55% of your 1-rep max deadlift, and 20-inch box
♂ 20-lb medicine ball to a 10-foot target, 55% of your 1-rep max deadlift, and 24-inch box
Intermediate option:
Every minute on the minute for 15 minutes complete:
Minute 1: 15 wall ball shots
Minute 2: 15 box jumps
Minute 3: 10 deadlifts
Minute 4: Max pull ups
Minute 5: Rest

♀ 14-lb medicine ball to a 9-foot target, 55% of your 1-rep max deadlift, and 20-inch box
♂ 20-lb medicine ball to a 10-foot target, 55% of your 1-rep max deadlift, and 24-inch box
Beginner option:
Every minute on the minute for 15 minutes complete:
Minute 1: 12 wall ball shots
Minute 2: 12 box step ups
Minute 3: 10 deadlifts
Minute 4: Max ring rows
Minute 5: Rest

♀ 10-lb medicine ball to a 9-foot target, 50% of your 1-rep max deadlift, and 12-inch box
♂ 14-lb medicine ball to a 10-foot target, 50% of your 1-rep max deadlift, and 20-inch box
Coaching cues:
On each ring muscle up, lift the hips up and pull the rings to the sternum. This makes getting on top of the ring much easier. Hips up and pull deep.
Resources:
The Wall-Ball Shot
The Box Jump
The Box Step-Up
The Deadlift
The Kipping Muscle-Up
The Kipping Pull-Up
The Ring Row
Developing a Muscle-Up
Find a gym near you:
View the CrossFit map

Scaling/Comments:

You should be getting at least 10-15 seconds rest each minute, with the exception of Minute 4. Break up the ring muscle ups or pull ups early and often. This will allow you to get more reps during your 1 minute of work, and it will decrease the chance of ripping. One minute is a long time for muscle ups and pull ups, so be strategic with your breaks — do not go to failure on Round 1. Stay consistent throughout all 3 rounds.

Number of Times Completed: 0