Saturday 240727
Saturday 240727
Guest Programmer - HWPO
July 22-Aug. 4, 2024Every minute on the minute for 40 minutes, alternating:
Odd minutes: 20 step-ups
Even minutes: 5 x 50-foot recovery shuttle runsIf you've got a rucksack, wear it for the step-ups. One shuttle run is 25 feet down and 25 feet back and should be unweighted.
♀ 20-inch box, 30-lb ruck
♂ 20-inch box, 45-lb ruckScaling:
Since CHAD1000X has been announced as an event at the CrossFit Games, why not give some version of it a shot? This EMOM version resembles a training session competitors could use to prepare for a high-rep workout. We’re looking at a total of 20 minutes of step-ups broken up into sets of 20 to help reduce the strain on the legs.This workout is simple; we want to target unilateral strength endurance. When workouts are this simple and for this long, there’s a mental component. The ability to stay focused and present is an important factor in endurance challenges. Having the alternate minute be a recovery minute can help us get some relief, but also helps us manage mental fatigue.
During the workout, focus on getting the work done in that 1 minute. Remember, you’ll have the next minute to reset and refocus.
GOALS: Unilateral strength endurance + concentration
TARGETS:
ADVANCED: Completing Rx’d reps in 50-60 seconds
BEGINNER: Consistent leg extension on both sidesIntermediate option:
Every minute on the minute for 40 minutes, alternating:Odd minutes: 20 step-ups
Even minutes: 5 x 50-foot recovery shuttle runsIf you've got a rucksack, wear it for the step-ups. One shuttle run is 25 feet down and 25 feet back and should be unweighted.
♀ 20-inch box, 15-lb ruck
♂ 20-inch box, 25-lb ruckBeginner option:
Every minute on the minute for 30 minutes, alternating:Odd minutes: 10 step-ups
Even minutes: 40-second recovery walk♀ 20-inch box and unweighted
♂ 20-inch box and unweightedCoaching cues:
The rucksack increases demand on the trunk when performing step-ups, which may lead to the torso staying forward of the hips when on top of the box. Resist this tendency and hit full hip extension at the top of each rep to fully reap the benefits.Resources:
The Box Step-UpFind a gym near you:
View the CrossFit map
Friday 240726
Friday 240726
Guest Programmer - HWPO
July 22-Aug 4, 2024Part 1
Take 15 minutes to work up to a 3-rep-max shoulder pressPart 2
With an empty bar, complete:
5 hang power snatches
5 hang muscle snatches
5 hang power snatchesFocus on keeping the bar close to your thighs, having the knuckles pointing down and keeping the shoulders relaxed while maintaining upper back engagement. As you extend to accelerate the bar, you should be pulling the bar toward your hips. Once you’ve reached full extension, pull your elbows high and outside, not pointing to the ceiling but pointing behind you and slightly upward.
Ramp up to your workout weight in 2 sets.
Part 3
Complete as many rounds and reps as possible in 10 minutes of:
5 hang power snatches
15-calorie row, bike, or ski erg, or 200-meter run♀ 95 lb
♂ 135 lbPost loads and rounds/reps to comments.
Scaling:
This workout is simple but effective. We’re using the hang snatch as a complement/antagonist to the shoulder press, and the row, bike, or ski should be seen as an antagonist of the press. The workout, however, still has a component of lower-body endurance, especially if you choose to row or bike. If you choose the row or ski erg, you’ll add an element of grip. There's no shortage of opportunities in this workout. Overall, we should see this as a lower-body, posterior-chain endurance workout.Today, everyone should be able to complete the 5 hang snatches unbroken. Focus on good snatch technique — use the lower body to generate momentum on the bar along with lat engagement to create a vertical bar path and fast lock out.
GOALS: Upper-body conditioning and technical endurance
TARGETS:
ADVANCED: Unbroken hang snatches, 1 round every 1:15-1:30 minutes
BEGINNER: Good coordination in the snatch with hips extending before the arms pull; 1 round every 1:30-1:45 minutesIntermediate option:
Part 1
Take 15 minutes to work up to a 3-rep-max shoulder pressPart 2
With an empty bar, complete:
5 hang power snatches
5 hang muscle snatches
5 hang power snatchPart 3
Complete as many rounds and reps as possible in 10 minutes of:
5 hang power snatches
15-calorie row, bike, or ski erg, or 200-meter run♀ 75 lb
♂ 115 lbBeginner option:
Part 1
Take 15 minutes to work up to a 3-rep-max shoulder pressPart 2
With an empty bar, complete:
5 hang power snatches
5 hang muscle snatches
5 hang power snatchPart 3
Complete as many rounds and reps as possible in 10 minutes of:
5 hang power snatches
10-calorie row, bike, or ski erg, or 200-meter run♀ 35 lb
♂ 45 lbCoaching cues:
The muscle snatch helps develop strength and speed in the turn-over. Move quickly through the middle of the movement and keep the barbell close to your body by pulling your elbows up and back before punching the barbell to the overhead position.Resources:
The Shoulder Press
The Hang Power Snatch
RowingFind a gym near you:
View the CrossFit map
Wednesday 240724
Wednesday 240724
Guest Programmer - HWPO
July 22-Aug 4, 2024On a continuously running clock:
On the 0:00
1-2-3-4-5-6-7-8-9-10 reps for time of:
Pull-ups
Front squatsOn the 10:00
21-15-9 reps for time of:
Toes-to-bars
Hang power cleansOn the 20:00
3 rounds for time of:
10 bar-facing burpees
10 thrusters♀ 65 lb
♂ 95 lbPost times to comments.
Scaling:
There is a method to this madness. We have three consecutive couplets on a running clock. Each couplet should be completed in under 8 minutes in order to have enough recovery to continue on with good intensity. To be able to do this, you should pull back slightly on the first couplet and make sure you are not at max effort. Having a light weight and scaling the gymnastics to movements you are 100% comfortable with is important to hit the stimulus goal. That said, because you may scale to make the movements feel “easy,” you may fall into the trap of going too hard too soon.This is threshold training — we need to work at or close to the threshold for three “intervals.” The first couplet has 110 total reps, the second has 90 total reps, and the last has 60 total reps. The degree of difficulty of the gymnastics movement lessens, but the range of motion increases. The most important factor is you, managing your effort. Speed has a cost and we need to save up to make sure we’ve got enough left over to buy out of today’s training!
GOAL: Threshold training
TARGETS
ADVANCED & BEGINNER: 6- to 7:30-minute time domainIntermediate option:
On a continuously running clock:On the 0:00
1-2-3-4-5-6-7-8-9-10 reps for time of:
Jumping pull ups
Front squatsOn the 10:00
21-15-9 reps for time of:
Hanging knee raises to chest
Hang power cleansOn the 20:00
3 rounds for time of:
10 bar-facing burpees
10 thrusters♀ 55 lb
♂ 75 lbBeginner option:
On a continuously running clock:On the 0:00
1-2-3-4-5-6-7-8 reps for time of:
Ring rows
Front squatsOn the 10:00
15-12-9 reps for time of:
AbMat sit-ups
Hang power cleansOn the 20:00
3 rounds for time of:
10 bar-facing burpee step-overs
10 thrusters♀ 35 lb
♂ 45 lbCoaching cues:
If you’re finding it hard to keep an upright torso in the front squat, imagine there’s a rope attached to your elbows that is pulling up throughout the entire movement. Keep those elbows up and notice how your torso follows suit, helping you to maintain a neutral spine and sound squat mechanics.Resources:
The Kipping Pull-Up
Jumping Pull-Up Demo
The Ring Row
The Front Squat
The Kipping Toes-to-Bar
The AbMat Sit-Up
The Hang Power Clean
Bar-Facing Burpee Efficiency Tips
The ThrusterFind a gym near you:
View the CrossFit map
Tuesday 240723
Tuesday 240723
4 rounds for time of:
42 double-unders
21 wall-ball shots
12 alternating dumbbell snatches♀ 14-lb medicine ball to a 9-foot target and 50-lb dumbbell
♂ 20-lb medicine ball to a 10-foot target and 70-lb dumbbellPost time to comments.
Scaling:
This triplet is inspired by the workout Helen. We’ve got a slightly higher volume than Helen but the level of intensity will match that of the classic benchmark. This workout also has a little twist in that we’re using low volume of double-unders, a normal wall-ball shot weight, volume, and target, but we’re using a heavier floor-to-overhead movement. Although the dumbbell snatch is heavier, the volume should be low enough that athletes can perform the 12 total reps unbroken with just a bit more focus. If you do not have a heavier dumbbell, replace it with a kettlebell.The limiting factor in this workout will be arm fatigue. This will be most apparent in the double-unders for those who aren’t yet efficient with them, as well as the wall-ball shots since it’s an easier movement to “let up” on.
Remember, the difficulty of the workout is the reason for its existence, so we need to focus on good quality movement despite the fatigue.
GOAL: High-intensity upper-body conditioning
TARGETS:
ADVANCED: 8- to 9-minute time domain
BEGINNER: 9- to 11-minute time domainIntermediate option:
4 rounds for time of:
24-42 double-unders
21 wall-ball shots
12 alternating dumbbell snatches♀ 10-lb medicine ball to a 9-foot target and 35-lb dumbbell
♂ 14-lb medicine ball to a 10-foot target and 50-lb dumbbellBeginner option:
4 rounds for time of:
42 single-unders
15 wall-ball shots
12 alternating dumbbell snatches♀ 6-lb medicine ball to a 9-foot target and 15-lb dumbbell
♂ 10-lb medicine ball to a 10-foot target and 25-lb dumbbellCoaching cues:
Frustrated with double-unders? Consider your hand position. Resist the tendency to allow the hands to move away from your body, which shortens the path of the rope and leads to those frustrating trip-ups. Instead, keep your hands in and slightly forward of your body as you relax your shoulders.
Resources:
The Double-Under
The Wall-Ball Shot
The Dumbbell Power Snatch
A History of Helen on CrossFit.comFind a gym near you:
View the CrossFit map
Monday 240722
Monday 240722
50-40-30-20-10 reps for time of:
Kettlebell swings
*Run 400 meters after each set♀ 35 lb
♂ 53 lbPost time to comments.
Scaling:
This is a posterior chain endurance workout. The goal here is to move with close-to-perfect form on both the swings and the run. The focus on the quality of movement will do two things for us: keep our minds focused on the present and what we're doing, and help us pace our effort in order to finish strong.Since both these movements are cyclical, movement patterns are crucial for efficiency which translates to better intensity as we gain experience. So today, rather than focusing on finishing as fast as possible, try to focus on finishing feeling like your last 400-meter run was your best.
Use a kettlebell weight you can move comfortably. You should be able to perform the 50 reps unbroken but may break them up to help conserve energy and maintain good technique.
If you cannot run 400 meters in under 2:30, reduce the distance to 200 meters. If you’re new to running, you can perform a 200-meter jog/walk.
To replace the run entirely, use a bike and perform 800 meters. Avoid the rower today.
GOAL: Posterior chain and aerobic endurance
TARGETS:
ADVANCED: Unbroken kettlebell swings, 15- to 16-minute time domain
BEGINNER: Quality kettlebell swings, 16- to 18-minute time domainIntermediate option:
50-40-30-20-10 reps for time of:
Kettlebell swings
*Run 400 meters after each set♀ 26 lb
♂ 35 lbBeginner option:
35-30-25-20-15 reps for time of:
Russian kettlebell swings
*Run 200 meters after each set♀ 18 lb
♂ 26 lbCoaching cues:
During the kettlebell swing, think about hinging at the hips and slightly bending your legs before aggressively extending both simultaneously to elevate the kettlebell.
Resources:
The Kettlebell Swing
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
Saturday 240720
Saturday 240720
3 rounds for time of:
50 alternating single-leg squats
3 rope climbs to 15 feet
800-meter runPost time to comments.
Scaling:
Today’s workout is a longer effort. Expect the single-leg squats to tax your hip flexors and quads, making the rope climb and run more challenging. To overcome your taxed lower half on the rope climbs, focus on a tight foot hook to minimize any amount of slippage. As for the run, focus on running taller and elongating your lower half as you head into the next round. All athletes should aim to complete each round in 10 minutes or less.Intermediate option:
3 rounds for time:30 alternating single-leg squats
2 rope climbs to 15 feet
800-meter runBeginner option:
3 rounds for time:30 alternating reverse lunges
4 lying-to-standing rope climbs
400-meter runCoaching cues:
Having trouble balancing in a single-leg squat?Try letting your chest reach forward over your knee as you descend just enough to maintain balance and reach depth below parallel.
Resources:
The Single-Leg Squat
The Rope Climb (Wrap)
The Rope Climb (Basket)Find a gym near you:
View the CrossFit map
Friday 240719
Friday 240719
10 rounds for time of:
Swim 100 meters
Rest 1 minutePost time to comments.
Compare to similar 220716.
Scaling:
Choose a distance you can complete in 2 minutes or less. Less-competent swimmers may also extend the rest period.Intermediate option:
7 rounds for time of:
Swim 100 meters
Rest 2 minutesBeginner option:
7 rounds for time of:
Swim 50 meters
Rest 2 minutesCoaching cues:
Swimming is a skill that comes with practice and time under tension just like everything else we do within the affiliate walls.No matter your ability in the water, look at this as an opportunity to push your limitations and adapt. Scale accordingly, jump in (literally), and grow at the boundaries of your experience.
Resources:
Swim Workout TipsFind a gym near you:
View the CrossFit map
Wednesday 240717
Wednesday 240717
For time:
100 strict handstand push-upsPost time to comments.
Scaling:
Today’s workout is a single-modality gymnastics effort. More advanced athletes should challenge their muscular stamina and move through the reps as quickly as possible. Less-experienced athletes who have the capacity to perform a few strict handstand push-ups should look to accumulate as many as possible in a 15-minute window. Athletes without the capacity to perform strict handstand push-ups should choose modifications that work overhead pressing strength (e.g., handstand push-up negatives — no more than 30 today — standing or seated dumbbell shoulder presses, piked push-ups, or push-ups).Intermediate option:
Complete as many reps as possible in 15 minutes:
Strict handstand push-upsBeginner option:
For time:30 standing dumbbell shoulder presses
30 push-ups from the knees (as needed)♀ 15 lb
♂ 20 lbCoaching cues:
Just as your feet generally point forward in a squat, your hands should generally point forward in the handstand push-up. The hands may turn out slightly, as often do the feet in a squat, but aim to point your fingers toward the wall with thumbs toward each other to maximize balance and strength throughout each rep.Resources:
The Strict Handstand Push-Up
Handstand Push-Up Variations
HSPU and You: Master the MovementFind a gym near you:
View the CrossFit map
Tuesday 240716
Tuesday 240716
10-8-6-4-2 reps for time of:
Squat snatch
-Complete a 200-foot shuttle run after each set to be completed in 25-foot segments.♀ 125 lb
♂ 185 lbPost time to comments.
Scaling:
Today’s workout is meant to be a sprint with heavy legs. Athletes who are proficient with the squat snatch and fast with their change of direction on the shuttles can complete this workout in around 8 minutes. However, most athletes can expect their legs to be full of lead after the first round. Stay focused on your squat snatch technique and do not take one rep for granted. Missing a rep in this workout can be devastating. Intermediate athletes who are looking to get stronger should challenge themselves to use a heavier load and scale the reps to 5-4-3-2-1. This will be a great way to target a strength weakness. However, do not mistake the increased loading with a neglect of technique. If you want to increase the weight and your strength in this movement, your technique needs to be on point.Intermediate option:
10-8-6-4-2 reps for time of:
Squat snatch
-Complete a 200-foot shuttle run after each set to be completed in 25-foot segments.♀ 95 lb
♂ 135 lbBeginner option:
9-7-5 reps for time of:
Power snatch + overhead squat
-Complete a 200-foot shuttle run after each set to be completed in 25-foot segments.♀ 35 lb
♂ 45 lbCoaching cues:
When overhead squatting think, "rotate and elevate.”With a PVC or stick, relax your shoulders. Rotate your arms until your elbows face the ground and your armpits are forward. Now, elevate by pressing up into the barbell.
Resources:
The Snatch
The Power Snatch
The Overhead Squat
What is a Snatch?Find a gym near you:
View the CrossFit map
Monday 240715
Monday 240715
Filthy 50
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 hip extensions
50 wall-ball shots
50 burpees
50 double-unders♀ 20-inch box, 26-lb kettlebell, 35-lb push press, 14-lb ball
♂ 24-inch box, 35-lb kettlebell, 45-lb push press, 20-lb ballRecord your Filthy 50 score in the CrossFit app and/or post to comments.
Compare to 230909.
Scaling:
Today’s workout is a classic chipper of 500 reps of 10 movements called the Filthy Fifty. The workout was originally programmed on June 19, 2005. This longer workout is characterized by intermediate-level bodyweight movements and light loads that allow people to keep moving with limited rest. Newer athletes should reduce the volume and use movement modifications that ensure large sets and short rest breaks.Intermediate option:
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 hip extensions
50 wall-ball shots
50 burpees
50 double-unders♀ 16-inch box, 18-lb kettlebell, 25-lb push press, 10-lb ball
♂ 20-inch box, 26-lb kettlebell, 35-lb push press, 14-lb ballBeginner option:
For time:
30 box jumps
30 jumping pull-ups
30 kettlebell swings
30 walking-lunge steps
30 hanging leg raises
30 push presses
30 hip extensions
30 wall-ball shots
30 burpees
30 single-unders♀12-inch box, 9-lb kettlebell, 15-lb push press, 8-lb ball
♂16-inch box, 18-lb kettlebell, 25-lb push press, 10-lb ballCoaching cues:
The jumping pull-up offers a major dose of intensity while simultaneously building strength, body awareness, and coordination. It’s easily scalable as athletes raise or lower the height of the jump and/or use more or less of their upper vs. lower body, building the strength, stamina, and skill required to master the pull-up.Resources:
WOD Demo: Filthy Fifty
The Box Jump
Jumping Pull-Up Demo
The Kettlebell Swing
The Walking Lunge
The Knees-to-Elbow
The Push Press
The Hip Extension
The Wall-Ball Shot
The Burpee
The Double-UnderFind a gym near you:
View the CrossFit map