Wednesday 251126

5 rounds for time of:

400-meter run

75 double-unders

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Stimulus and Strategy:

Today’s workout is a monostructural couplet. Push the pace on the run and try to maintain consistent sets of double-unders. Try to finish each set of double-unders in 2 minutes or less. Advanced athletes should try to maintain unbroken sets. Expect this workout to test your lungs and your ability to tackle a neurologically demanding movement — the double-under — when you are tired.

Scaling:

Reduce the distance of the run. Reduce the reps of the double-unders.

To reduce the complexity of the double-unders, perform attempts for 1 minute.

In case of injury or limitation, for the run, complete 900/1,250 meters on the Echo bike, or 400/500 meters on the rower or ski erg. For the double-unders, perform single-unders, lateral hops, or penguin taps.

Intermediate option:

5 rounds for time of:

400-meter run

35-40 double-unders or 1 minute of double-under attempts

Beginner option:

4 rounds for time of:

200-meter run

50 single-unders or 1 minute of double-under attempts

Coaching cues:

As you are running, think about leading with your hips and picking your feet straight up off the ground.

Resources:

Pose Running | Lean and Pull

The Double-Under

The Single-Under

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Tuesday 251125

Cindy

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

5 pull-ups

10 push-ups

15 air squats

Post round and reps to the comments.

Compare to 240214.

Stimulus and Strategy:

Today’s workout is a classic CrossFit benchmark. Look back at your previous attempt to help you navigate today’s effort. All athletes should resist the urge to “short-change” the range of motion in the pursuit of more reps and rounds. Be sure to perform quality, full range of motion repetitions. Newer athletes should reduce the duration and modify movements to work through each round at a consistent pace. Intermediate athletes can perform this benchmark workout as prescribed.

Scaling:

Reduce the overall duration of the workout.

To reduce the complexity of the pull-ups, perform jumping pull-ups. For the push-ups, perform them from your knees. For the air squats, reduce the range of motion and squat to a target.

In case of injury or limitation, for the pull-ups, perform a foot-assisted pull-up or ring row. For the push-ups, perform the reps with your hands on a 30-inch box. For the air squats, consider reverse lunges or low box step-ups.

Intermediate option:

Same as Rx’d.

Beginner option:

Complete as many rounds and reps as possible in 12 minutes of:

3 ring rows

6 push-ups with hands on a 30-inch box

9 air squats

Coaching cues:

When you are performing the air squats, think about gripping the floor with your toes and screwing your feet into the floor.

Resources:

The Kipping Pull-Up

The Push-Up

The Air Squat

The Ring Row

The Cindy Workout

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Monday 251124

7 sets, each for load:

1 push jerk + 1 split jerk

Post loads to the comments.

Stimulus and Strategy:

Today’s workout is a heavy day. Remember that heavy is relative to each person. Both the push jerk and the split jerk are technical lifts, so the loading today will be dictated by your proficiency with these movements. For each set, the barbell can be taken out of a rack. These are meant to be completed without putting the bar down between lifts. After the push jerk, lower the barbell to the shoulders and then perform the split jerk before putting the barbell down or reracking. Advanced athletes should increase the load across as many sets as possible. Athletes who are unfamiliar with the movements should focus on technique before increasing the weight.

Scaling:

To reduce the complexity of the push jerk, perform a push press or a shoulder press. For the split jerk, perform a push jerk. The complexity for both movements can be reduced by putting the barbell in the back-rack position. However, be sure to practice how to safely return the bar to the back-rack position. Doing this eliminates the need to pull the chin out of the way and starts the barbell at the center of the body.

In case of injury or limitation, perform a single-arm dumbbell push jerk or split jerk.

Intermediate option:

Same as Rx’d.

Beginner option:

7 sets, each for quality and load:

2 push presses + 1 push jerk

Coaching cues:

When in the split position, you want your feet about as wide as your squat stance. The distance between your feet should be no greater than a lunge. Put this length and width together, and you will have a stable receiving position.

Resources:

The Push Jerk

The Split Jerk

The Push Press

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Saturday 251122

3 rounds for time of:

25 deadlifts

800-meter run

♀ 155 lb

♂ 225 lb

Compare to 230618.

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Stimulus and Strategy:

Today’s workout is a longer-effort couplet. The deadlift weight should be moderate, but expect it to feel heavy after the first run. Choose a weight that allows you to complete your reps in 2 minutes or less. If you are looking for a challenge, try to complete the deadlifts with a double-overhand grip and without using a hook grip. No matter how good your deadlift is, this variation will deliver a good stimulus.

Scaling:

Reduce the loading of the barbell. Reduce the distance on the run.

To reduce the complexity of the deadlift, consider elevating the barbell and reducing the range of motion. You may also consider a dumbbell deadlift.

In case of injury or limitation, for the deadlift, perform a sumo deadlift with the barbell or a kettlebell. If necessary, perform a good morning to eliminate the loading. For the 800-meter run, perform 1,750/2,500 meters on the Echo bike or 800/1,000 meters on the rower.

Intermediate option:

3 rounds for time of:

20 deadlifts

800-meter run

♀ 125 lb

♂ 185 lb

Beginner option:

3 rounds for time of:

15 deadlifts

400-meter run

♀ 55 lb

♂ 75 lb

Coaching cues:

As you are deadlifting, imagine someone is trying to pull the bar away from your body. Don’t let them have it. Keep the barbell close to the body, both on the way up and on the way down.

Resources:

The Deadlift

What Is a Deadlift?

Pose Running Drills | Pose Alignment

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Friday 251121

Complete as many rounds and reps as possible in 12 minutes of:

10 dumbbell push presses

10 kipping pull-ups

10 burpees

30 double-unders

♀ 35-lb dumbbells

♂ 50-lb dumbbells

Post rounds and reps to the comments.

Stimulus and Strategy:

In today’s workout, you are going to move through these four movements as many times as possible in 12 minutes. Your goal is to perform a single round in 3 minutes or less. The loading of the dumbbell should allow you to complete your reps in 2 sets or less. For the pull-ups, maintain the gymnastics-style kip throughout the entire workout — no butterfly pull-ups today.

Scaling:

Reduce the loading of the dumbbells. Reduce the reps of the movements.

To reduce the complexity of the dumbbell push presses, perform shoulder presses. For the kipping pull-ups, perform jumping pull-ups. For the burpees, perform up-downs. For the double-unders, perform single-unders.

In case of injury or limitation, for the dumbbell push presses, perform single-dumbbell push presses. For the kipping pull-ups, perform foot-assisted pull-ups or ring rows. For the double-unders, perform lateral hops, penguin taps, or hop on any machine for 30 seconds of work.

Intermediate option:

Complete as many rounds and reps as possible in 12 minutes of:

10 dumbbell push presses

5 kipping pull-ups

10 burpees

15 double-unders

♀ 20-lb dumbbells

♂ 35-lb dumbbells

Beginner option:

Complete as many rounds and reps as possible in 12 minutes of:

10 dumbbell push presses

5 ring rows

10 up-downs

30 single-unders

♀ 10-lb dumbbells

♂ 15-lb dumbbells

Coaching cues:

In the gymnastics-style kipping pull-up, remember to push away from the top of each rep. As you push away, bring your feet below or slightly in front of your body and let gravity bring you to the front of your swing.

Resources:

The Dumbbell Push Press

The Kipping Pull-Up

The Burpee

The Double-Under

The Ring Row

The Up-Down

The Single-Under

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Wednesday 251119

On a 3-minute clock for 4 rounds:

30 GHD hip extensions

25 GHD sit-ups

Max-reps box jumps

Rest 2 minutes between rounds.

♀ 24-inch box

♂ 30-inch box

Stimulus and Strategy:

Today’s workout is a gymnastics triplet. Push through the movements on the GHD, then complete as many box jumps as possible in the remaining time. Reduce the reps and/or complexity of the GHD movements so you have at least 30 seconds for box jumps. Remember, there is rest between sets, so push the pace and don’t hold back.

Scaling:

Reduce the reps of the GHD movements. Reduce the total number of rounds.

If you are not familiar with or have not been training consistently with the GHD, reduce the complexity of the GHD sit-ups by reducing the range of motion to parallel. For the GHD hip extensions, reduce the range of motion. For the box jumps, reduce the height of the box.

In case of an injury or limitation, consider performing sit-ups, V-ups, or hollow rocks for the GHD sit-ups. For the GHD hip extensions, perform a superman hold on the GHD or perform superman arch-ups on the ground. For the box jumps, perform a box step-up.

Intermediate option:

On a 3-minute clock for 4 rounds:

20 GHD hip extensions

15 GHD sit-ups to parallel

Max-reps box jumps

Rest 2 minutes between rounds.

♀ 20-inch box

♂ 24-inch box

Beginner option:

On a 3-minute clock for 4 rounds:

20-second GHD Superman hold

15 AbMat sit-ups

Max-reps box step-ups

Rest 2 minutes between rounds.

♀ 12-inch box

♂ 20-inch box

Coaching cues:

Think of the GHD hip extension like a good morning. The flexion at the hips occurs while the trunk stays static and unchanging.

Resources:

The GHD Hip Extension

The GHD Sit-Up

The Box Jump

GHD Hip Extension Tips

GHD Sit-Up Progression

Superman Hold

The AbMat Sit-Up

The Box Step-Up

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Tuesday 251118

10-8-6-4-2 reps for time of:

Power snatches

Overhead squats

Bar muscle-ups

♀ 125 lb

♂ 185 lb

Post time to comments.

Stimulus and Strategy:

Today’s workout breaks up the squat snatch into two separate movements. The loading of the barbell is meant to be moderate to heavy; many will have to perform the snatches as singles. On the final snatch, keep the barbell overhead and try to go unbroken on your overhead squats. On the bar muscle-ups, choose a variation or scaling option that allows you to complete your reps in 2 sets or fewer. Expect this workout to be a bit of a grind. Dig in, focus on your technique, and don’t miss any lifts.

Scaling:

Reduce the loading of the barbell.

To reduce the complexity of the snatches, perform hang snatches or muscle snatches. For the overhead squats, if a full range of motion is not possible, consider overhead squats with a reduced range of motion to a target or an overhead lunge. For the bar muscle-ups, perform jumping bar muscle-ups, chest-to-bar pull-ups, or chin-over-bar pull-ups.

In case of injury or limitation, for the snatches, perform dumbbell snatches or power cleans if there is an overhead limitation. For the overhead squats, perform dumbbell overhead squats or lunges. If there is an overhead limitation, perform front squats or back squats. For the bar muscle-ups, consider ring rows, low-ring muscle-up transitions, or foot-assisted pull-ups.

Intermediate option:

10-8-6-4-2 reps for time of:

Power snatches

Overhead squats

Chest-to-bar pull-ups

♀ 75 lb

♂ 115 lb

Beginner option:

10-8-6-4-2 reps for time of:

Hang  power snatches

Overhead squats

Jumping pull-ups

For the jumping pull-ups, set the pull-up bar to where it touches your forearms when you extend your arms overhead.

♀ 35 lb

♂ 45 lb

Coaching cues:

On the overhead squat, press up into the barbell and pull it back over the middle of your body as you squat.

Resources:

The Power Snatch

The Overhead Squat

The Kipping Bar Muscle-Up

The Kipping Chest-to-Bar Pull-Up

The Hang Power Snatch

Jumping Pull-Up Progression

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Monday 251117

5 rounds for time of:

500-meter row

15 bench presses

♀ 95 lb

♂ 135 lb

Compare to 230419.

Post time to comments.

Stimulus and Strategy:

Today’s workout is a classic combination of pushing and pulling movement functions. In theory, neither movement should affect the other. The only question is, how fast can you row without needing too much rest before lifting the barbell? The loading of the barbell should be on the lighter side of moderate. This should allow you to perform consistent sets of 10 or more reps. As always with the bench press, if you are performing this workout by yourself or no one is around to help, be cautious of pushing to failure — always keep a few reps left in the tank.

Scaling:

Reduce the loading of the barbell. Reduce the distance on the rower.

To reduce the complexity of the bench presses, perform dumbbell bench presses or dumbbell floor presses.

In case of injury or limitation, substitute a 400-meter run or 1,250-meter Echo bike. For the bench presses, perform single-arm dumbbell bench presses or push-ups.

Intermediate option:

5 rounds for time of:

500-meter row

15 bench presses

♀ 75 lb

♂ 115 lb

Beginner option:

3 rounds for time of:

500-meter row

15 bench presses

♀ 45 lb

♂ 75 lb

Coaching cues:

In the bench press, your legs are just as important as your upper body. Drive your feet into the ground, squeeze your glutes, and drive the barbell away from your chest.

Resources:

Rowing Technique Tips

The Bench Press

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Saturday 251115

3 rounds for time of:

400-meter run

45 AbMat sit-ups

15 kettlebell snatches, right arm

15 kettlebell snatches, left arm

15 lateral burpees over the kettlebell*

*Lay the kettlebell on its side for the burpees.

♀ 26-lb kettlebell

♂ 35-lb kettlebell

Stimulus and Strategy:

Today’s workout covers all the essentials. The lighter loading is meant to allow you to maintain larger sets and keep moving. Advanced athletes should attempt to go unbroken through as many sets as possible. Expect your fatigued midline from the sit-ups to make the rest of the movements a bit more challenging. Be sure to lay the kettlebell on its side when you are performing the lateral burpees over the kettlebell.

Scaling:

Reduce the distance of the run. Reduce the loading of the kettlebell. Reduce the reps of each movement.

To reduce the complexity of the kettlebell snatch, perform single-arm kettlebell Russian swings. For the AbMat sit-ups, perform feet-anchored sit-ups.

In case of injury or limitation, for the 400-meter run, perform 900/1,250 meters on the Echo bike or 400/500 meters on the rower. For the AbMat sit-ups, perform seated leg raises or single-leg raises. For the kettlebell snatches, perform hang dumbbell snatches or single-arm kettlebell cleans. For the burpees, perform up-downs.

Intermediate option:

3 rounds for time of:

400-meter run

30 AbMat sit-ups

15 kettlebell snatches, right arm

15 kettlebell snatches, left arm

15 lateral burpees over the kettlebell*

*Lay the kettlebell on its side for the burpees.

♀ 18-lb dumbbell

♂ 26-lb dumbbell

Beginner option:

3 rounds for time of:

200-meter run

20 AbMat sit-ups

15 alternating hang dumbbell snatches

10 lateral burpees over the dumbbell

♀ 10-lb dumbbell

♂ 15-lb dumbbell

Coaching cues:

On the kettlebell snatch, after you extend your hips, focus on pulling the elbow high and outside, then punching your hand to the sky with your thumb pointing behind you.

Resources:

CrossFit Running Course

The AbMat Sit-Up

The Kettlebell Snatch

Lateral Burpee Over the Dumbbell

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Friday 251114

Front squat 3-3-3-3-3 reps

Compare to similar 230819.

Post loads to comments.

Stimulus and Strategy:

Today is a heavy day, and as always, heavy is relative to each athlete's capacity and experience. You will benefit from today's effort if you are working to your limits. Experienced athletes should build to a heavy set of 3 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable. If you are feeling beat up from earlier in the week, dial the loading back and focus on moving through quality reps.

Scaling:

Reduce the loading of the barbell as needed to maintain consistently sound mechanics.

To adjust the complexity of the lift, consider performing goblet squats with a dumbbell or kettlebell.

In case of an injury or limitation, consider squatting with a single dumbbell or kettlebell. You can also lunge with load or perform unloaded air squats.

Intermediate option:

Same as Rx’d.

Beginner option:

Front squat 5-5-5-5-5 reps

Coaching cues:

Let the elbows lead you out of the bottom of each squat. Find a target above your gaze and drive your elbows to that spot on every rep.

Resources:

The Front Squat

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