Hero WOD: Ryan

RYANFor Time · No cap · Bodyweight

In honor of Ryan Hummert, 22, a firefighter from Maplewood, Missouri, killed by sniper fire on July 21, 2008, while responding to a call.

5 rounds for time of:
7 muscle-ups
21 burpees

Free. Opens the workout in OpenWorkouts with a timer and score logging.

Loads

Men: Bodyweight

Women: Bodyweight

Men: No official scaled version published on CrossFit.com. Reduce the load or reps, or use an easier variation of each movement.

Women: No official scaled version published on CrossFit.com. Reduce the load or reps, or use an easier variation of each movement.

Muscle-ups finish with arms locked out above the rings. Burpees: chest and thighs touch the floor, then jump with hips and knees fully open.

Before: 3 x 5 strict ring dips + 3 x 5 strict pull-ups.

Pacing: Muscle-ups in small sets you will not miss.

After: 3 x 10 ring rows with a pause.

Nutrition: Surplus (+300 kcal).

Before: Muscle-up drills, 10 burpees.

Pacing: Steady burpee pace (about 1 every 3 seconds); no rushing into the rings.

After: Lat and pec stretch.

Nutrition: Maintenance.

Before: 5 min easy cardio.

Pacing: Scale muscle-ups (jumping or banded). Consistent burpee rhythm over sprinting.

After: 10 min walk.

Nutrition: Deficit.

Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.

Source: crossfit.com/benchmark/ryan