Wednesday 240911

Hero workout of your choice.

Review the list of heroes and honor one with an all-out effort.
Post choice of workout and results to comments.

Compare to 230911.

Scaling:
Most Hero workouts are meant to be extremely grueling, arduous, and mentally challenging. Many contain a high volume of reps. Consider the movements you have already completed this week and make sure you pick a Hero workout that allows you to keep moving. Hero workouts that emphasize moderate rep ranges and time domains (10 to 30 reps per movement, approximately 15- to 20-minute range) are good choices.

Intermediate option:

Same as Rx’d.

Beginner option:

Same as Rx’d.

Resources:

CrossFit Hero and Tribute Workouts

Fallen But Not Forgotten: How CrossFit’s Hero Workouts Honor Fallen Service Members

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Tuesday 240910

For time:

1 round of:

30 push jerks

15 ring dips

3 rope climbs to 15 feet

Then, 2 rounds of:

20 push jerks

10 ring dips

2 rope climbs to 15 feet

Then, 3 rounds of:

10 push jerks

5 ring dips

1 rope climb to 15 feet

♀ 75 lb

♂ 115 lb

Scaling:

In today’s workout, be sure to pay attention to the scheme of each triplet. Rounds are increasing and reps are decreasing throughout each section. The loading of the barbell should allow you to do at least 10 reps unbroken every time you pick it up. For the ring dips and rope climbs, manage your reps, and don’t push to failure. Consider breaking the ring dips into sets of 5 to minimize fatigue and keep pushing forward through the workout.

Intermediate option:

For time:

1 round of:

30 push jerks

5 ring dips

2 rope climbs to 15 feet

Then, 2 rounds of:

20 push jerks

5 ring dips

1 rope climb to 15 feet

Then, 3 rounds of:

10 push jerks

5 ring dips

1 rope climb to 15 feet

♀ 65 lb

♂ 95 lb

Beginner option:

For time:

1 round of:

15 push jerks

5 jumping ring dips

3 pull-to-stands

Then, 2 rounds of:

10 push jerks

5 jumping ring dips

2 pull-to-stands

Then, 3 rounds of:

5 push jerks

5 jumping ring dips

1 pull-to-stand

♀ 35 lb

♂ 45 lb

Resources:

The Push Jerk

The Ring Dip

The Rope Climb (Wrapping)

The Rope Climb (Basket)

The Grip-Saving Way To Rope Climb

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Monday 240909

Every 3 minutes for 7 sets:

5 squat snatches

15 bar-facing burpees

♀ 125 lb

♂ 185 lb

Post fastest and slowest time to comments.

Scaling:

Today’s workout is meant to be sprint efforts. The loading of the squat snatch is meant to be on the heavier side. This will force most athletes to perform 5 fast singles in each set. Push the pace on the burpees and finish as quickly as possible. Scale the loading of the barbell and the number of burpees to complete each set in 2 minutes or less, giving you at least 1 minute of rest between sets.

Intermediate option:

Every 3 minutes for 7 sets:

5 squat snatches

15 bar-facing burpees

♀ 95 lb

♂ 135 lb

Beginner option:

Every 3 minutes for 7 sets:

5 hang power snatch + overhead squats

10 bar-facing burpees

♀ 35 lb

♂ 45 lb

Resources:

The Snatch

Bar-Facing Burpee Efficiency Tips

The Hang Power Snatch

The Overhead Squat

What Is a Snatch?

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Saturday 240907

5 rounds for time of:

400-meter run

1,600-meter Echo bike

Post time to comments.

Scaling:

Today’s workout is a longer endurance-based effort. Push to complete a single round in 6 minutes or less. If you expect this workout to take you longer than 30 minutes, scale the distance of both the run and bike.

Intermediate option:

Same as Rx’d.

Beginner option:

3 rounds for time of:

400-meter run

700-meter Echo bike

Resources:

CrossFit Online Course - Running

From the Archives: Running Technique

Rogue Echo Bike

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Friday 240906

Diane

21-15-9 reps for time of:

Deadlifts

Handstand push-ups

♀ 155 lb

♂ 225 lb

Compare to 200602.

Post time to comments.

Scaling:

Today’s workout is a classic CrossFit benchmark. If you have completed this workout previously, look back at your score. This workout is meant to be a sprint and completed in 10 minutes or less. The load on the barbell is meant to be moderately heavy and allow you to complete each round in 3 sets or less. Scale the handstand push-ups as needed to complete your first set in no more than 3 minutes.

Intermediate option:

For time:

21-15-9

Deadlifts

12-9-6

Handstand push-ups

♀ 105 lb

♂ 155 lb

Beginner option:

For time:

21-15-9

Deadlifts

12-9-6

Pike push-ups

♀ 55 lb

♂ 75 lb

Resources:

The Deadlift

The Kipping Handstand Push-Up

Handstand Push-Up Variations

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Wednesday 240904

Complete as many reps as possible in 5 minutes of:

Shuttle runs

Complete as many reps as possible in 5 minutes of:
Burpee bar muscle-ups

Complete as many reps as possible in 5 minutes of:
Shuttle runs

1 shuttle run = 25 feet down and 25 feet back

Post reps to comments.

Scaling:

Today’s workout is a bit of a gut check and a test of your willingness to keep moving. Expect your muscular stamina and endurance to fatigue across each 5-minute effort. Aim to complete at least 4 shuttle runs per minute and 5 burpee bar muscle-ups per minute.

Intermediate option:

Complete as many reps as possible in 5 minutes of:

Shuttle runs

Complete as many reps as possible in 5 minutes of:
Burpee chest-to-bar pull-ups

Complete as many reps as possible in 5 minutes of:

Shuttle runs

1 shuttle run = 25 feet down and 25 feet back

Beginner option:

Complete as many reps as possible in 5 minutes of:

Shuttle runs

Complete as many reps as possible in 5 minutes of:

Burpee jumping pull-ups

Complete as many reps as possible in 5 minutes of:

Shuttle runs

1 shuttle run = 25 feet down and 25 feet back

Resources:

The Burpee

The Kipping Bar Muscle-Up

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Tuesday 240903

For time:

25 hang power cleans

50 front squats

25 hang power cleans

♀ 115 lb

♂ 165 lb

Post time to comments.

Scaling:

Today’s workout is a pyramid-style chipper with a moderately heavy load. Aim to complete the cleans in at least sets of 5 reps and expect the front squats to be a grind. In both movements, hang on for one more rep than you think you can. Focus on keeping the elbows high during the front squats and leading with the elbows out of the bottom of each rep.

Intermediate option:

For time:

25 hang power cleans

50 front squats

25 hang power cleans

♀ 75 lb

♂ 115 lb

Beginner option:

For time:

15 hang power cleans

30 front squats

15 hang power cleans

♀ 55 lb

♂ 75 lb

Resources:

The Hang Power Clean

The Front Squat

Going Deep in the Squat

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Monday 240902

For time:

200-meter row

30-second plank hold

400-meter row

1-minute plank hold

600-meter row

1.5-minute plank hold

800-meter row

2-minute plank hold

1,000-meter row

2.5-minute plank hold

Post time to comments.

Scaling:

Today’s workout is an increasing ladder of rowing and plank holds. Expect the plank holds to be much more challenging after rowing. Your goal should be to push the pace on each row and go unbroken on the plank holds. Perform the plank holds from your toes and forearms or with straight arms. Scale to your knees if you cannot hold from your toes for at least 30 seconds.

Intermediate option:

For time:

200-meter row

20-second plank hold

400-meter row

40-second plank hold

600-meter row

60-second plank hold

800-meter row

80-second plank hold

1,000-meter row

100-second plank hold

Beginner option:

For time:

100-meter row

20-second plank hold from the knees

200-meter row

30-second plank hold from the knees

300-meter row

40-second plank hold from the knees

400-meter row

50-second plank hold from the knees

500-meter row

60-second plank hold from the knees

Resources:

Rowing Technique Tips

Plank Hold

Plank Variations

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Saturday 240831

Complete as many rounds and reps as possible in 20 minutes of:

3 wall walks

6 thrusters

18 burpees over the barbell

♀ 125 lb

♂ 185 lb

Post rounds and reps to comments

Scaling:

This will be a grind. The total volume of this workout will challenge the best of us. The technical portion of the wall walks and thrusters will become a challenge as the fatigue settles in. The goal is to complete 5 to 6 rounds. Scale by lowering the wall walk volume or range of motion, and lowering the thruster weight.

Intermediate option:

Complete as many rounds and reps as possible in 20 minutes of:

2 wall walks

6 thrusters

18 burpees over the barbell

♀ 95 lb

♂ 135 lb

Beginner option:

Complete as many rounds and reps as possible in 20 minutes of:

3 inchworms + push-up

6 thrusters

12 burpees over the barbell

♀ 45 lb

♂ 65 lb

Resources:

The Wall Walk

The Thruster

Bar-Facing Burpee Efficiency Tips

CAP Demo | Lateral Burpee Over Bar

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Friday 240830

Weighted strict muscle-up 1-1-1 reps

Then,

For time:

30 ring muscle-ups

*Every time you break, perform 10 box jumps.

♀ 24 inches

♂ 30 inches

Post loads and time to comments.

Scaling:

Today, the goal is to see how much weight you can hold with your legs, using a medicine ball or on a weight belt around your waist, while performing a strict muscle-up. If you cannot perform a strict muscle-up, consider a strict weighted or unweighted pull-up. Beginner athletes can work on the low-ring muscle-up progression for 15 minutes. All athletes should add weight in a way that enables them to safely descend from the muscle-up or pull-up.

After the weighted strict muscle-ups, complete 30 muscle-ups for time. Push so you approach failure in your sets to avoid accumulating excess box jumps. With that said, if you have not yet reached 30 reps, cap the workout at a max of 6 sets.

Intermediate option:

Weighted strict pull-up 1-1-1 reps

Then,

6 sets for max reps:

Ring muscle-ups

*Following each set, complete 10 box jumps.

♀ 24 inches

♂ 30 inches

Beginner option:

15 minutes to practice the low-ring muscle-up progression

Then,

5 rounds for time:

6 ring muscle-up transitions

10 box jumps or step-ups

♀ 12 inches

♂ 20 inches

Resources:

The Strict Muscle-Up

The Kipping Muscle-Up

Developing a Muscle-Up

Training Threshold, Part 2: Muscle-Up

The Box Jump

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