Sunday 231203
Sunday 231203
REST DAY
Read: “Loneliness Is Making You Sick. CrossFit Can Help.”
Saturday 231202
Saturday 231202
Every 2 minutes for 10 rounds complete:
200/250-meter row
10 medicine-ball cleans♀ 14 lb
♂ 20 lbPost fastest and slowest times to comments.
Scaling:
Reduce the distance on the rower to allow you to finish in 1:15 or less. The load of the medicine ball should allow you to go unbroken in each set.Intermediate option:
Every 2 minutes for 10 rounds complete:
200/250-meter row
10 medicine-ball cleans♀ 10 lb
♂ 14 lbBeginner option:
Every 2 minutes for 7 rounds complete:
100/150-meter row
7 medicine-ball cleans♀ 6 lb
♂ 10 lbMovement resources:
Med-Ball Clean and Rowing Demo: CrossFit WOD 231202
Rowing Technique
The Medicine-Ball Clean
Row Pro: Calories V. MetersFind a gym near you:
View the CrossFit map
Friday 231201
Friday 231201
For load:
Split jerk
1-1-1-1-1-1-1 repsPost loads completed to comments.
Compare to 221013.
Scaling:
Increase the load across as many sets as possible. Advanced athletes should perform the workout with straight sets instead of ascending.Beginner option:
For load:
Split jerk, 3-3-3-3-3-3-3 repsMovement resources:
The Split Jerk
“The Split Jerk: Start to Finish”
“Perfecting the Jerk,” Part 1
“Perfecting the Jerk,” Part 2Find a gym near you:
View the CrossFit map
Thursday 231130
Thursday 231130
REST DAY
Watch: “180 Project — A Second Chance at Life With CrossFit and Community”
Find a gym near you:
View the CrossFit map
Wednesday 231129
Wednesday 231129
Complete as many reps as possible in 7 minutes of:
1 legless rope climb, 15 ft
3 bar-facing burpees
5 sumo deadlift high pulls♀ 65 lb
♂ 95 lbPost reps to comments.
Scaling:
This workout is a sprint. Reduce the load of the barbell to maintain unbroken reps. Reduce the difficulty of the legless rope climb to minimize prolonged rest periods.Intermediate option:
Complete as many reps as possible in 7 minutes of:
1 rope climb, 15 ft
3 bar-facing burpees
5 sumo deadlift high pulls♀ 55 lb
♂ 75 lbBeginner option:
Complete as many reps as possible in 7 minutes of:
2 pull-to-stands
3 bar-facing burpees
5 sumo deadlift high pulls♀ 35 lb
♂ 45 lbMovement resources:
The Legless Rope Climb
Bar-facing Burpee Efficiency Tips
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The Sumo Deadlift High Pull
The Power of Progression, Part 3: Sumo Deadlift High PullFind a gym near you:
View the CrossFit map
Tuesday 231128
Tuesday 231128
5 rounds for time:
400-meter run
10 thrusters♀ 95 lb
♂ 135 lbPost time to comments.
Scaling:
Reduce the load of the barbell so you can complete each round in 2 sets or less. Spend no more than 2:30 on each run.Intermediate option:
5 rounds for time:
400-meter run
10 thrusters♀ 65 lb
♂ 95 lbBeginner option:
4 rounds for time:
200-meter run
10 thrusters♀ 35 lb
♂ 45 lbMovement resources:
The Thruster
CAP Tips: Running Position Drill
CAP Tips: Running Pulling in Place
CAP Tips: Running Falling Forward
CAP Tips: Running Change in Support DrillFind a gym near you:
View the CrossFit map
Monday 231127
Monday 231127
For time:
50-ft handstand walk
21 bar muscle-ups
50-ft handstand walk
15 bar muscle-ups
50-ft handstand walk
9 bar muscle-ups
50-ft handstand walkPost time to comments.
Scaling:
Reduce the volume of bar muscle-ups so that you can complete 21 reps in 5 sets or less. Spend no more than 1 minute completing each handstand walk.Intermediate option:
For time:
5 wall walks
9 bar muscle-ups
5 wall walks
6 bar muscle-ups
5 wall walks
3 bar muscle-ups
5 wall walksBeginner option:
For time:
12 inchworms + push-up
9 jumping pull-ups
9 inchworms + push-up
6 jumping pull-ups
6 inchworms + push-up
3 jumping pull-ups
3 inchworms + push-upMovement resources:
The Handstand Walk
The Kipping Bar Muscle-Up
Mastering the Bar Muscle-Up
The Wall Walk
Sunday 231126
Sunday 231126
REST DAY
Read: “How Fit Are You?”
Saturday 231125
Saturday 231125
Complete as many reps as possible in 18 minutes of:
10 hang power snatches
10 wall-ball shots
10 knees-to-elbows♀ 65 lb, 14-lb ball to 9 ft
♂ 95 lb, 20-lb ball to 10 ftPost reps to comments.
Scaling:
Reduce the load of the barbell and the wall ball. The hang power snatches should be completed in 2 sets or less and the wall-ball shots should be unbroken. Reduce the range of motion of the knees-to-elbows to finish the reps in 2 sets or less.Intermediate option:
Complete as many reps as possible in 18 minutes of:
10 hang power snatches
10 wall-ball shots
10 knees-to-armpits♀ 55 lb, 10-lb ball to 9 ft
♂ 75 lb, 14-lb ball to 10 ftBeginner option:
Complete as many reps as possible in 12 minutes of:
10 hang power snatches
10 wall-ball shots
10 hanging knee raises♀ 35 lb, 6-lb ball to 9 ft
♂ 45 lb, 10-lb ball to 10 ftMovement resources:
The Hang Power Snatch
The Wall-ball Shot
The Strict Knees-to-Elbow
Friday 231124
Friday 231124
3 rounds for time:
30 GHD sit-ups
15 deadlifts♀ 205 lb
♂ 275 lbPost time to comments.
Scaling:
Reduce the load of the barbell. The repetitions should be completed in 3 sets or less in each round. Reduce the volume of GHD sit-ups if you are not accustomed to this piece of equipment.Intermediate option:
3 rounds for time:
20 GHD sit-ups to parallel
15 deadlifts♀ 125 lb
♂ 185 lbBeginner option:
3 rounds for time:
20 AbMat sit-ups
10 deadlifts♀ 65 lb
♂ 95 lbMovement resources:
The GHD Sit-Up
The Deadlift
What is a Deadlift?
The AbMat Sit-Up