Wednesday 240911
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 MembersFind a gym near you:
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Tuesday 240910
Tuesday 240910
For time:
1 round of:
30 push jerks
15 ring dips
3 rope climbs to 15 feetThen, 2 rounds of:
20 push jerks
10 ring dips
2 rope climbs to 15 feetThen, 3 rounds of:
10 push jerks
5 ring dips
1 rope climb to 15 feet♀ 75 lb
♂ 115 lbScaling:
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 feetThen, 2 rounds of:
20 push jerks
5 ring dips
1 rope climb to 15 feetThen, 3 rounds of:
10 push jerks
5 ring dips
1 rope climb to 15 feet♀ 65 lb
♂ 95 lbBeginner option:
For time:1 round of:
15 push jerks
5 jumping ring dips
3 pull-to-standsThen, 2 rounds of:
10 push jerks
5 jumping ring dips
2 pull-to-standsThen, 3 rounds of:
5 push jerks
5 jumping ring dips
1 pull-to-stand♀ 35 lb
♂ 45 lbResources:
The Push Jerk
The Ring Dip
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The Grip-Saving Way To Rope ClimbFind a gym near you:
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Monday 240909
Monday 240909
Every 3 minutes for 7 sets:
5 squat snatches
15 bar-facing burpees♀ 125 lb
♂ 185 lbPost 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 lbBeginner option:
Every 3 minutes for 7 sets:
5 hang power snatch + overhead squats
10 bar-facing burpees♀ 35 lb
♂ 45 lbResources:
The Snatch
Bar-Facing Burpee Efficiency Tips
The Hang Power Snatch
The Overhead Squat
What Is a Snatch?Find a gym near you:
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Saturday 240907
Saturday 240907
5 rounds for time of:
400-meter run
1,600-meter Echo bikePost 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 bikeResources:
CrossFit Online Course - Running
From the Archives: Running Technique
Rogue Echo BikeFind a gym near you:
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Friday 240906
Friday 240906
Diane
21-15-9 reps for time of:
Deadlifts
Handstand push-ups♀ 155 lb
♂ 225 lbCompare 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 lbBeginner option:
For time:
21-15-9
Deadlifts
12-9-6
Pike push-ups♀ 55 lb
♂ 75 lbResources:
The Deadlift
The Kipping Handstand Push-Up
Handstand Push-Up VariationsFind a gym near you:
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Wednesday 240904
Wednesday 240904
Complete as many reps as possible in 5 minutes of:
Shuttle runsComplete 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 runsComplete 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 runs1 shuttle run = 25 feet down and 25 feet back
Beginner option:
Complete as many reps as possible in 5 minutes of:
Shuttle runsComplete as many reps as possible in 5 minutes of:
Burpee jumping pull-upsComplete as many reps as possible in 5 minutes of:
Shuttle runs1 shuttle run = 25 feet down and 25 feet back
Resources:
The Burpee
The Kipping Bar Muscle-UpFind a gym near you:
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Tuesday 240903
Tuesday 240903
For time:
25 hang power cleans
50 front squats
25 hang power cleans♀ 115 lb
♂ 165 lbPost 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 lbBeginner option:
For time:
15 hang power cleans
30 front squats
15 hang power cleans♀ 55 lb
♂ 75 lbResources:
The Hang Power Clean
The Front Squat
Going Deep in the SquatFind a gym near you:
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Monday 240902
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 holdPost 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 holdBeginner 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 kneesResources:
Rowing Technique Tips
Plank Hold
Plank VariationsFind a gym near you:
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Saturday 240831
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 lbPost 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 lbBeginner 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 lbResources:
The Wall Walk
The Thruster
Bar-Facing Burpee Efficiency Tips
CAP Demo | Lateral Burpee Over BarFind a gym near you:
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Friday 240830
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 inchesPost 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 repsThen,
6 sets for max reps:
Ring muscle-ups
*Following each set, complete 10 box jumps.♀ 24 inches
♂ 30 inchesBeginner option:
15 minutes to practice the low-ring muscle-up progressionThen,
5 rounds for time:
6 ring muscle-up transitions
10 box jumps or step-ups♀ 12 inches
♂ 20 inchesResources:
The Strict Muscle-Up
The Kipping Muscle-Up
Developing a Muscle-Up
Training Threshold, Part 2: Muscle-Up
The Box JumpFind a gym near you:
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