Tuesday 241105
Tuesday 241105
Complete as many rounds and reps as possible in 20 minutes of:
20 burpees
20 air squats
20 box jump-overs
20 air squats
20 toes-to-bars♀ 20-inch box
♂ 24-inch boxPost rounds and reps to comments.
Scaling:
Today’s workout is a longer effort with a large volume of bodyweight movements. This effort will be very similar to a workout like Cindy where you are moving at a steady pace for 20 minutes. All athletes should aim to complete a single round in 5 minutes or less. If the prescribed exercises don’t allow for this, scale the reps and/or difficulty of the movement. For example, scale the toes-to-bars by reducing the reps or performing 20 hanging knee raises. Work hard and have fun with this one.Intermediate option:
Same as Rx’d.Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
15 burpees
15 air squats
15 box step-overs
15 air squats
15 hanging knee raises♀ 12-inch box
♂ 20-inch boxCoaching cues:
Master the basics. The air squat is a simple yet effective movement. Don’t knock it just because it is “easy.” Challenge yourself to maintain solid mechanics. The hips move back and down, heels down, knees out, lumbar arch maintained, and hips finish below the knees. Don’t skimp on these points of performance.Resources:
The Burpee
The Air Squat
Box Jump-Over Variations
Box Step-Over
The Kipping Toes-to-Bar
Kipping Hanging Knee Raises
Find a CrossFit CourseFind a gym near you:
View the CrossFit map
Monday 241104
Monday 241104
For time:
20-calorie Echo bike
20 clean and jerks
20-calorie Echo bike♀ 105 lb
♂ 165 lbPost time to comments.
Compare to 221016.
Scaling:
Today’s workout is a sprint effort. No pacing. Most know what they are capable of if they “game” the bike. However, it becomes a different story and maybe a little more scary when you dance with the unknown. The loading of the barbell should be moderate and allow you to complete the weightlifting portion of this workout with quick sets and minimal rest. Adjust load to spend no more than 4 minutes on the 20 clean and jerks, allowing for a rep at least every 12 seconds.Intermediate option:
For time:
20-calorie Echo bike
20 clean and jerks
20-calorie Echo bike♀ 95 lb
♂ 135 lbBeginner option:
For time:
20-calorie Echo bike
20 clean and jerks
20-calorie Echo bike♀ 35 lb
♂ 45 lbCoaching cues:
Think of the clean and jerk as two jumps. The first jump gets the barbell to the shoulders and the second jump gets the barbell from the shoulders to the overhead position.Resources:
Rogue Echo Bike
The Clean and Jerk
The Power Clean and Push Jerk
The Power Clean and Split JerkFind a gym near you:
View the CrossFit map
Saturday 241102
Saturday 241102
Every 6 minutes for 5 sets, complete:
800-meter runCompare to similar 240617.
Post fastest and slowest times to comments.
Scaling:
Today’s workout is an endurance- and stamina-based effort. The goal is to finish each interval under the 6-minute clock and have a little time to rest. If you do not have at least 1 minute to rest before the next interval, reduce the distance. Expect this effort to be more about finding consistency versus an all-out effort.Intermediate option:
Same as Rx’d.Beginner option:
Every 6 minutes for 4 sets, complete:
400-meter runCoaching cues:
As you run, "grab the ground" with your feet and slide it back behind you with each step. Focusing on this action, when performed consistently, can increase the force applied to the ground and in turn the speed of your stride.Resources:
Running Workshop: Pose Alignment
Pose Running Drills: Lean and PullFind a gym near you:
View the CrossFit map
Friday 241101
Friday 241101
Complete as many rounds and reps as possible in 10 minutes of: 5 front squats
10 ring dips♀ 125 lb
♂ 185 lbPost rounds and reps to comments.
Scaling:
Today’s workout is a weightlifting and gymnastics couplet. Because of the lower repetitions in each set, expect to perform at least 5 rounds. The barbell should come from the ground and the loading should be moderately heavy. Choose a load that enables you to perform all 5 reps unbroken every time you pick up the barbell. For the ring dips, if you can complete 10 dips in 3 sets or less, you should perform the prescribed movement.Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:
5 front squats
5 ring dips♀ 105 lb
♂ 155 lbBeginner option:
Complete as many rounds and reps as possible in 10 minutes of:
5 front squats
5 foot-assisted ring dips♀ 35 lb
♂ 45 lbCoaching cues:
If you are kipping the ring dips, as you descend to the bottom of the dip, try to keep your legs somewhat straight. When you reach the bottom, drive your knees up toward your chest and press down into the rings. This knee drive will help you kip your dips more efficiently.Resources:
The Front Squat
The Ring Dip
Ring Dip Scaling
From the Archives: Scaling Down CrossFit Workouts With Rings
Wednesday 241030
Wednesday 241030
For time:
21 chest-to-bar pull-ups
6 wall walks
18 chest-to-bar pull-ups
5 wall walks
15 chest-to-bar pull-ups
4 wall walks
12 chest-to-bar pull-ups
3 wall walks
9 chest-to-bar pull-ups
2 wall walks
6 chest-to-bar pull-ups
1 wall walk
3 chest-to-bar pull-upsPost time to comments.
Scaling:
Today’s workout is a spicy gymnastics effort with a descending rep scheme. For athletes who are proficient in both of these movements, this workout could be completed in less than 10 minutes. That being said, if you can complete at least 10 chest-to-bar pull-ups in a minute and 3 wall walks per minute, you should consider performing this workout as prescribed and keeping it under 20 minutes.Intermediate option:
For time:
14 chest-to-bar pull-ups
6 wall walks
12 chest-to-bar pull-ups
5 wall walks
10 chest-to-bar pull-ups
4 wall walks
8 chest-to-bar pull-ups
3 wall walks
6 chest-to-bar pull-ups
2 wall walks
4 chest-to-bar pull-ups
1 wall walk
2 chest-to-bar pull-upsBeginner option:
For time:
12 ring rows
3 inchworm + push-ups from the knees
10 ring rows
3 inchworm + push-ups from the knees
8 ring rows
3 inchworm + push-ups from the knees
6 ring rows
3 inchworm + push-ups from the knees
4 ring rows
3 inchworm + push-ups from the knees
2 ring rowsCoaching cues:
On the chest-to-bar pull-ups, try putting your hands a little wider on the pull-up bar. To make contact with the bar, extend your chest (and upper thoracic spine) to the bar.Resources:
The Chest-to-Bar Pull-Up
The Wall Walk
The Ring Row
Demo | Inchworm + Push-Up
Wall Walk Scaling | CrossFit Movement DemoFind a gym near you:
View the CrossFit map
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:
View the CrossFit map
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:
View the CrossFit map
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:
View the CrossFit map
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:
View the CrossFit map