Tuesday 241029
Tuesday 241029
4 rounds for time of:
500-meter row
50 dumbbell box step-ups♀ 15-lb dumbbells and 20-inch box
♂ 25-lb dumbbells and 24-inch boxPost time to comments.
Scaling:
Today’s workout is a grind. Expect this effort to fall in the moderate-to-longer time domain with most around the 20-minute mark. The goal is to move at a pace on the rower that allows you to hang on to the dumbbells for all 50 reps of the step-ups. The dumbbell weight should be relatively light and begin to tax your grip around the 30- to 40-rep range. If you are having to put the dumbbells down multiple times in each set, the dumbbells are too heavy. If you want to make this workout “spicier,” pick up the pace on the rower.Intermediate option:
4 rounds for time of:
500-meter row
50 dumbbell box step-ups♀ 10-lb dumbbells and 20-inch box
♂ 15-lb dumbbells and 24-inch boxBeginner option:
3 rounds for time of:
300-meter row
30 box step-ups♀ 20-inch box
♂ 24-inch boxCoaching cues:
To speed up cycle time on the box step-ups, whatever foot steps down last is the foot you should step-up with first on the next rep.Resources:
Rowing
Dumbbell Box Step-Up
The Box Step-UpFind a gym near you:
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Monday 241028
Monday 241028
Bench press 5-5-3-3-3-1-1-1-1 reps
Post loads to comments.
Compare to 230902.
Scaling:
Today is a heavy lifting day. Remember that “heavy” is relative to each athlete's physical and psychological tolerances. In other words, heavy is going to be different for each athlete. Most athletes can complete this lifting day as prescribed. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.Considering the heavy loading of the barbell, you are encouraged to find a spotter. However, if you are not able to find a spotter, use some type of guard rails or simply reduce the load to something you can manage without a spotter.
Intermediate option:
Same as Rx’d.Beginner option:
Same as Rx’d.Coaching cues:
Be sure your feet are firmly planted on the ground. This will enable you to drive through your heels and get the lower body involved in your lifts.Resources:
The Bench Press
The Role of the Bench Press in Strength Training
Saturday 241026
Saturday 241026
Nancy
5 rounds for time of:
400-meter run
15 overhead squats♀ 65 lb
♂ 95 lbPost time to comments.
Compare to 230918.
Scaling:
Today’s workout is a classic CrossFit benchmark. Be sure to look back at your previous score to help you better understand your strategy for today’s effort. Choose a load that allows you to complete most of the overhead squats unbroken. The challenge of this workout is to keep an aggressive pace on each element knowing that neither the lifting nor the running are so demanding on their own that you’ll need extended rests. Advanced athletes should resist the temptation to add load and instead commit to a run pace that’s just a little too hot.Intermediate option:
5 rounds for time of:
400-meter run
10 overhead squats♀ 65 lb
♂ 95 lbBeginner option:
5 rounds for time of:
200-meter run
10 overhead squats♀ 35 lb
♂ 45 lbCoaching cues:
Press up into the barbell and rotate your arms so your elbows face the ground. Do not relent on this technique throughout the workout.Resources:
CAP Tips: Running Position Drill
The Overhead Squat
Workout Tips From 230918 With Adrian Bozman
Find a CrossFit Course Near YouFind a gym near you:
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Friday 241025
Friday 241025
5 rounds for time of:
1 rope climb to 15 feet
10 toes-to-bars
1 rope climb to 15 feet
20 alternating dumbbell snatches♀ 35 lb
♂ 50 lbPost time to comments.
Scaling:
Today’s workout will test your grip and climbing technique. If you rely a lot on your arms during the rope climb, you will find yourself waiting for your grip to recover. However, if you focus on a secure foot hold and staying close to the rope, you will be able to keep moving and post a fast time. Choose a toes-to-bar option that allows you to complete the reps in 2 sets or less. As for the dumbbell snatches, the load should be light to moderate and allow you to get through 20 reps in 2 sets or less. If you can go unbroken, do it.Intermediate option:
5 rounds for time of:
1 rope climb to 12 feet
10 knees-to-chests
1 rope climb to 12 feet
20 alternating dumbbell snatches♀ 20 lb
♂ 35 lbBeginner option:
5 rounds for time of:
2 pull-to-stands
5 hanging knee raises
2 pull-to-stands
10 alternating dumbbell snatches♀ 10 lb
♂ 15 lbCoaching cues:
Before standing up on your foot hold, make sure it is secure. In other words, make sure to pull the rope tight to the foot and take out any slack. Pinch the feet together, secure the hook, and then stand up. Over time, this process gets faster, but you must develop good habits at slower speeds first. Slow is smooth and smooth is fast.Resources:
The Rope Climb (Wrapping)
The Rope Climb (Basket)
Modified Rope Climb
The Kipping Toes-to-Bar
CAP Demo: Kipping Hanging Knee Raise
The Dumbbell Power SnatchFind a gym near you:
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Tuesday 241022
Tuesday 241022
For time:
1,600-meter run
100 GHD hip extensions
Accumulate 2 minutes in a freestanding handstand holdPost time to comments.
Scaling:
Today’s workout will look different for different ability levels. While an advanced athlete may be able to “sprint” through, for other athletes, this may be more of a skill day — an opportunity to practice new skills or push the margins of experience out a bit further. Choose an option for the run that allows you to finish in 10 minutes or less. If you do not spend a lot of time on the GHD, scale the number of reps and range of motion. If you do not have access to a GHD, consider performing good mornings either unloaded or at most with an empty barbell. When it comes to the freestanding handstand hold, choose an option that allows you to hold for at least 15 seconds. That said, if you want to try the freestanding handstand, but you can only hold for a few seconds at a time, simply scale the time you accumulate. Have fun with this one and step outside your comfort zone.Intermediate option:
For time:
1,600-meter run
70 GHD hip extensions
Accumulate 2 minutes in a handstand hold against the wallBeginner option:
For time:
800-meter run
50 good mornings, unloaded
Accumulate 1 minute in a plank holdCoaching cues:
As you find a balance point when you are upside-down, draw an imaginary line between your thumbs. This is a great place to keep your gaze.Resources:
Warm-Up With Chris Hinshaw
GHD Hip Extensions
The Handstand
Handstand Hold Progression
Handstand Hold ScalingFind a gym near you:
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Wednesday 241023
Wednesday 241023
Karen
For time:
150 wall-ball shots♀ 14-lb medicine ball to 9-foot target
♂ 20-lb medicine ball to 10-foot targetPost time to comments.
Compare to 220403.
Scaling:
This classic benchmark contains a high volume of a light weightlifting movement. Choose a load that allows you to hang on for large sets. Consider strategic breaks as a way to keep yourself moving and avoid longer periods of hook-gripping your shorts. Remember, one more rep is one rep closer to finishing the workout. Be sure to look back at your previous score to help you better understand your strategy for today’s effort.Intermediate option:
For time:
150 wall-ball shots♀ 10-lb medicine ball to 9-foot target
♂ 14-lb medicine ball to 10-foot targetBeginner option:
For time:
75 wall-ball shots♀ 6-lb ball
♂ 10-lb ballCoaching cues:
Oftentimes in this workout, it's the shoulders and arms that cause you to take more breaks. Immediately after releasing the ball, consider bringing your arms back down toward your shoulders. Take a quick breath, and get ready for the ball to return. Repeating this across larger sets can delay shoulder fatigue.Resources:
The Wall-Ball Shot
Workout Tips for KarenFind a gym near you:
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Monday 241021
Monday 241021
For total reps:
Tabata pull-ups
Tabata box jump-overs
Tabata push-ups
Tabata calories on the Echo bike♀ 20-inch box
♂ 24-inch boxPost total reps to comments.
Scaling:
Today’s workout is a Tabata workout. The most common one is Tabata Something Else. You will perform all 8 sets of an exercise before moving on to the next. A single set is 20 seconds of work and 10 seconds of rest. The goal is to accumulate as many reps as possible within the 20 seconds and across all 8 sets. At the end of your workout, your score will be the total number of reps you completed across all four exercises. When it comes time for the box jump-overs, the safest option is to step down. However, the choice is yours. If you do not have access to an Echo bike, use any bike or machine available.Intermediate option:
Same as Rx’d.Beginner option:
For total reps:
Tabata ring rows
Tabata box step-up overs
Tabata push-ups from the knees
Tabata calories on the Echo bike♀ 12-inch box
♂ 20-inch boxCoaching cues:
If you are kipping the pull-ups, keep your kip tight and rigid for as long as possible. Jump up on the pull-up bar, put your lats in your back pocket, squeeze your legs together, and keep your belly tight. A stable connected structure will last longer.Resources:
The Pull-Up
CAP Demo | The Box Jump-Over Variations
The Push-Up
The Rogue Echo Bike
Tabata With Erik PrestonFind a gym near you:
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Saturday 241019
Saturday 241019
Complete as many reps as possible in 12 minutes of:
3 burpees to a 6-inch target
3 GHD sit-ups
6 burpees to a 6-inch target
6 GHD sit-ups
9 burpees to a 6-inch target
9 GHD sit-ups
… Continue to add 3 reps to each exercise until time expires.Post total reps to comments.
Scaling:
Today’s workout is a gymnastics couplet with ascending reps. Don’t be fooled by the first few rounds — this workout will get spicy soon enough. To find the target for the burpees, extend your arms over your head and find a target about 6 inches above your fingertips. As for the GHD sit-ups, go into this workout with a number of reps appropriate for you. If you hit that number, finish the workout with just burpees. If you do not spend a lot of time on this piece of equipment, scale the number of reps and range of motion. The GHD is an amazing piece of equipment, but respect its power.Intermediate option:
Complete as many reps as possible in 12 minutes of:
3 burpees to a 6-inch target
2 GHD sit-ups to parallel
6 burpees to a 6-inch target
4 GHD sit-ups to parallel
9 burpees to a 6-inch target
6 GHD sit-ups to parallel
… Continue to add 3 reps to the burpees and 2 reps to the GHD sit-ups until time expires.Beginner option:
Complete as many reps as possible in 8 minutes of:
3 burpees
3 sit-ups
6 burpees
6 sit-ups
9 burpees
9 sit-ups
… Continue to add 3 reps to each exercise until time expires.Coaching cues:
On the GHD sit-up, lower yourself down with bent legs and as soon as you reach the bottom of your rep, brace your midline and straighten the legs by squeezing your thighs and driving your heels toward the wall in front of you. This rapid extension of the legs helps incorporate bigger muscle groups and helps protect the lower back.Resources:
The Burpee
The GHD Sit-Up
The Glute-Ham Developer Sit-UpFind a gym near you:
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Friday 241018
Friday 241018
For time:
9 deadlifts
15 front squats
21 clean and jerks♀ 225-lb deadlift, 155-lb front squat, 95-lb clean and jerk
♂ 315-lb deadlift, 225-lb front squat, 135-lb clean and jerkPost time to comments.
Scaling:
Today’s workout is a play on Wednesday’s with a reverse rep scheme, but still a heavy sprint effort. Expect today’s workout to be slightly longer in terms of time domain, but the goal is to keep the barbell moving. Both the deadlifts and the front squats should feel pretty heavy while the clean and jerks may be more on the moderate side. When choosing loads for the workout, the deadlift should be unbroken, the front squats in 3 sets or less, and the clean and jerks should be performed in 4 minutes or less. Just like Wednesday, challenge yourself on this workout, but don’t make the weights so heavy that form is compromised.Intermediate option:
For time:
9 deadlift
15 front squats
21 clean and jerks♀ 155-lb deadlift, 105-lb front squat, 75-lb clean and jerk
♂ 225-lb deadlift, 155-lb front squat, 115-lb clean and jerkBeginner option:
For time:
9 deadlift
15 front squats
21 clean and jerks♀ 65-lb deadlift, 55-lb front squat, 35-lb clean and jerk
♂ 95-lb deadlift, 75-lb front squat, 45-lb clean and jerkCoaching cues:
Consider “fast” singles on the clean and jerks in today’s workout. In doing so, follow the barbell down to the ground, minimize the bounce of the bar, take a breath, and hit your next rep.Resources:
The Deadlift
The Front Squat
The Clean and Jerk?utm_source=owned&utm_medium=internal&utm_campaign=mswodFind a gym near you:
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Wednesday 241016
Wednesday 241016
Pit Stop
For time:
21 deadlifts
15 hang power cleans
9 front squats♀ 225-lb deadlift, 155-lb hang power clean, 95-lb front squat
♂ 315-lb deadlift, 225-lb hang power clean, 135-lb front squatPost time to comments.
Scaling:
Today’s workout is a heavy sprint effort. The barbell gets lighter and reps decrease with each movement you complete. Both the deadlifts and the hang power cleans should feel moderately heavy while the front squats may be more on the moderate side. When choosing loads for the workout, the deadlift should be completed in 3 sets or less, the hang power cleans in 5 sets or less, and the front squats should be unbroken. Challenge yourself on this workout, but don’t make the weights so heavy that form is compromised.Intermediate option:
For time:
21 deadlifts
15 hang power cleans
9 front squats♀ 155-lb deadlift, 105-lb hang power clean, 75-lb front squat
♂ 225-lb deadlift, 155-lb hang power clean, 115-lb front squatBeginner option:
For time:
21 deadlifts
15 hang power cleans
9 front squats♀ 65-lb deadlift, 55-lb hang power clean, 35-lb front squat
♂ 95-lb deadlift, 75-lb hang power clean, 45-lb front squatCoaching cues:
In the hang power clean, focus on setting up with your shoulders over the barbell. Then, stand up by driving your heels into the ground, squeezing your thighs and glutes, and getting your shoulders behind the barbell. To finish getting under the barbell, drive your elbows through quickly, pull yourself into a partial squat, and receive the bar on the shoulders.Resources:
The Deadlift
The Hang Power Clean
The Front SquatFind a gym near you:
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