Wednesday 241120
Wednesday 241120
3 rounds for time of:
400/500-meter row
120 double-unders
40 GHD hip extensionsPost times to comments.
Scaling:
The name of the game in today’s workout is consistency — be smooth on the rower, in control on the double-unders, and knock out bigger chunks of reps on the GHD. All athletes should aim to keep this workout under 20 minutes. More advanced athletes are challenged to go 15 minutes or less. If you are not accustomed to the GHD, look to reduce reps and range of motion. Athletes who are working on their double-unders should spend no more than 2 minutes working with the jump rope in each round.Intermediate option:
3 rounds for time of:
400/500-meter row
2 minutes of double-under attempts
25 GHD hip extensionsBeginner option:
3 rounds for time of:
200/250-meter row
60 single-unders
20 good mornings (PVC or empty barbell)Coaching cues:
Imagine a string between your sternum and your belly button. If those two landmarks stay far away from each other, the string stays tight. When those two landmarks get closer together, the string is loose. During the GHD hip extensions, keep the string tight.Resources:
Rowing Technique Tips
The Double-Under
The GHD Hip Extension
The Single-Under
The Good MorningFind a gym near you:
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Tuesday 241119
Tuesday 241119
For time:
400-meter runThen,
5 rounds of:
10 toes-to-bars
10 box jump-oversThen,
400-meter run♀ 24-inch box
♂ 30-inch boxPost times to comments.
Scaling:
Today’s workout challenges you to push the pace on each run and go unbroken on the couplet in the middle. Do your best not to “game” this workout. Instead, hit the first run hard and then get ready to find your hip flexors. Choose an option for the toes-to-bar that allows you to complete each round in 2 sets or less. As for the box jump-over, use a height that allows you to keep moving and finish your reps in less than a minute. On the last run, give it everything you have left.Intermediate option:
For time:
400-meter runThen,
5 rounds of:
10 knees-to-chests
10 box jump-oversThen,
400-meter run♀ 20-inch box
♂ 24-inch boxBeginner option:
For time:
200-meter runThen,
5 rounds of:
10 hanging knee raises
10 box step-oversThen,
200-meter run♀ 12-inch box
♂ 20-inch boxCoaching cues:
During the box jump-overs, land low on the top of the box. Then begin to pivot on top of the box and step down. This pivot sets you up to face the box as you step down and go right into your next jump.Resources:
Running Position Drill
The Kipping Toes-to-Bar
Box Jump-Over Variations | CrossFit Movement Demo
Box Step-Over | CrossFit Movement Demo
Kipping Hanging Knee Raise | CrossFit Movement DemoFind a gym near you:
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Monday 241118
Monday 241118
Linda
10-9-8-7-6-5-4-3-2-1 reps for time of:
1 ½-bodyweight deadlifts
Bodyweight bench presses
¾-bodyweight squat cleansCompare to 221030.
Post times to comments.
Scaling:
Today’s workout is a classic CrossFit benchmark. Its nickname is “the three bars of death.” The earlier rounds of this workout are a bit of a grind. Go unbroken where you can and manage your reps when you need to catch your breath. For example, singles on the squat cleans are a great way to manage your heart rate and prepare yourself for the next round. This effort contains a high volume of weightlifting at a moderate load. Reduce the loads and/or eliminate some of the early rounds to decrease the total volume. If you are able, use a spotter when performing the bench presses. This is purely a safety consideration. If you are unable to find a spotter, do not push to failure and break before you think you need to.Intermediate option:
10-9-8-7-6-5-4-3-2-1 reps for time of:
1 ¼-bodyweight deadlifts
¾-bodyweight bench presses
½-bodyweight cleansBeginner option:
8-7-6-5-4-3-2-1 reps for time of:
¾-bodyweight deadlifts
½-bodyweight bench presses
⅓-bodyweight cleansCoaching cues:
In the bench press, be sure to set yourself up so your feet can have full contact with the floor. This will allow you to drive through your heels and use your lower half.Resources:
The Deadlift
The Bench Press
The Clean
From the Archives: Chris Spealler Does LindaFind a gym near you:
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Saturday 241116
Saturday 241116
Back squat 3-3-3-3-3 reps
Compare to 240402 and 230403.
Post loads to comments.
Scaling:
Today’s workout is a heavy day. Advanced and intermediate athletes should perform triples, while less-experienced athletes should perform a few more reps and focus on the quality of their movement. Experienced athletes can go as heavy as possible and push to hit a new 3-rep max. Newer athletes should work at submaximal loads, working to refine their technique and dial in consistent movement patterns.Intermediate option:
Same as Rx’d.Beginner option:
Back squat 5-5-5-5-5 repsCoaching cues:
Right before you begin to squat, take a deep breath in. With this breath, keep your belly tight, and imagine using your belly button to push your hips back and down to the bottom of the squat. Exhale as you drive out of the bottom of the squat.Resources:
The Back Squat
What Is a Squat?Find a gym near you:
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Friday 241115
Friday 241115
5 rounds for time:
18/25-calorie row
25 burpees over the rowerPost times to comments.
Scaling:
Today’s workout is a gut check. Find a pace on both the rower and the burpees you can maintain and keep yourself moving. Going out “hot” on the rower does you no good if your pace slows down your burpees. Most can perform the movements as prescribed, however, consider a combination of reps and calories that allows you to finish a round in 4 minutes or less.Intermediate option:
5 rounds for time:
15/20-calorie row
20 burpees over the rowerBeginner option:
5 rounds for time:
7/10-calorie row
10 burpees over the rowerCoaching cues:
On the burpees, stay low as you transition from one side of the rower to the next. This will decrease your cycle time.Resources:
Rowing
Lateral Burpee Over the Rower | CrossFit Movement DemoNovember 2024 Find a gym near you:
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Wednesday 241113
Wednesday 241113
Complete as many rounds and reps as possible in 8 minutes of:
4 kettlebell snatches, right arm
4 kettlebell snatches, left arm
12 medicine-ball cleans♀ 35-lb kettlebell and 14-lb medicine ball
♂ 53-lb kettlebell and 20-lb medicine ballPost rounds and reps to comments.
Scaling:
In today’s workout, there is no reason to stop. You will be moving constantly for 8 minutes. The loading of both the kettlebell and the medicine ball should allow you to perform unbroken reps throughout the entire workout. Come out fast and hang on. Remember, even though you are trying to move quickly, don’t cut the range of motion short on either movement. If you feel like you are out of control, slow down and dial in your technique before trying to speed back up.Intermediate option:
Complete as many reps as possible in 8 minutes of:
4 kettlebell snatches, right arm
4 kettlebell snatches, left arm
12 medicine-ball cleans♀ 26-lb kettlebell and 14-lb medicine ball
♂ 44-lb kettlebell and 20-lb medicine ballBeginner option:
Complete as many reps as possible in 8 minutes of:
4 single-arm kettlebell swings, right arm
4 single-arm kettlebell swings, left arm
12 medicine-ball cleans♀ 18-lb kettlebell and 6-lb medicine ball
♂ 35-lb kettlebell and 10-lb medicine ballCoaching cues:
As you transition the kettlebell from a swing to the overhead position, loosen up your grip, punch the hand to the sky, and the thumb should finish pointing behind you. This transition is quick and the kettlebell should swing into position against the back of your forearm.Resources:
The Kettlebell Snatch
The Medicine-Ball Clean
Single-Arm Kettlebell SwingFind a gym near you:
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Tuesday 241112
Tuesday 241112
For time:
15 ring muscle-ups
50-foot handstand walk
12 ring muscle-ups
100-foot handstand walk
9 ring muscle-ups
150-foot handstand walkPost times to comments.
Scaling:
Today’s workout is a gymnastics endurance and stamina tester. Expect both the muscle-ups and the handstand walk to not play nicely with one another. With that in mind, consider your strategy for this workout. Do you go unbroken on the muscle-ups? If you do, do you have the pressing stamina to kick right up and start your handstand walk? Or are you better off breaking up your muscle-ups to preserve more gas in the tank for the handstand walk? These are questions you need to consider. Take fatigue into consideration. If you need an extra break before kicking up into a handstand or jumping up on the rings, do it. You know your body best.Intermediate option:
For time:
9 ring muscle-ups
60-second handstand walk for distance
6 ring muscle-ups
90-second handstand walk for distance883 ring muscle-ups
120-second handstand walk for distanceBeginner option:
For time:
9 low-ring muscle-up transitions
50-foot bear crawl
6 low-ring muscle-up transitions
100-foot bear crawl
3 low-ring muscle-up transitions
150-foot bear crawlCoaching cues:
Delay the transition a little longer than you want to. This means letting your hips and momentum in the swing carry you as high as possible before transitioning to the bottom of the dip. This will help you last longer and maybe help you get a few extra reps.Resources:
The Kipping Muscle-Up
The Handstand Walk
Low Ring Muscle-Up Tips | CrossFit Coaching Tips
The Bear Crawl
A New Way to Work Toward Muscle-Ups
Handstand Walk Progression With Austin MalleoloFind a gym near you:
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Monday 241111
Monday 241111
CHAD1000X
For time:
1,000 weighted step-ups♀ 35-lb ruck, 20-inch box
♂ 45-lb ruck, 20-inch boxPost time to comments.
Compare to 231111.
Sara Wilkinson, CrossFit, and Rogue Fitness present the Hero workout CHAD1000X in honor of Navy SEAL Chad Wilkinson who died by suicide on Oct. 29, 2018, due to the effects of numerous deployments, several TBIs, blast-wave injuries, and PTSD. Our goal is to honor Chad’s life and legacy, and to raise awareness for suicide prevention.
Click here to officially register and to learn more about CHAD1000X and The Step Up Foundation’s mission to raise awareness around and prevent veteran suicide.
Scaling:
Today’s workout is a long grind. Complete as a team, with a partner, or individually for time. Reduce the load and height of the step-up as needed. If you have completed this workout previously, look back and use that information to help you tackle today’s effort.Intermediate option:
For time:
1,000 weighted step-ups
♀ 20-lb ruck, you pick the height of the step-ups
♂ 30-lb ruck, you pick the height of the step-upsBeginner option:
For time:
1,000 unweighted box step-ups
No rucksack, you pick the height of the step-ups.Coaching cues: During each step-up, focus on keeping your knees tracking in line with the toes and standing up by taking your chest to the sky. These two points will ensure the best posture and mechanics throughout the workout.
Resources:
The Box Step-Up
Tips for Beginners
Partner Tips
CHAD1000X Hero Workout
The Step-Up Foundation
CrossFit Hero and Tribute WorkoutsFind a gym near you:
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Saturday 241109
Saturday 241109
21-15-9 reps for time of:
Power snatches
Strict handstand push-ups♀ 95 lb
♂ 135 lbPost time to comments.
Scaling:
Today’s workout is another weightlifting and gymnastics couplet. It is actually a play on Wednesday’s workout. On Wednesday, we had movement interference with the pull of the deadlift and the pull of the strict pull-up. It was also very grippy.Today, you will find movement interference with the pressing in the overhead position of the snatch and the pressing of the strict handstand push-up. The power snatch loading should be moderate and allow you to perform a few touch-and-go reps, as well as a few singles here and there. For the strict handstand push-ups, we recommend you be able to perform consistent sets of 5 reps unbroken if you are going to tackle the prescribed number of reps.
Movement interference is not something programmed regularly as it tends to slow us down and decrease intensity. However, movement interference does a great job of building muscular stamina and endurance.
Intermediate option:
For time:
21-15-9 reps
Power snatches
12-9-6 reps
Strict handstand push-ups♀ 65 lb
♂ 95 lbBeginner option:
15-12-9 reps for time of:
Power snatches
Dumbbell shoulder presses♀ 65-lb barbell and 15-lb dumbbells
♂ 95-lb barbell and 20-lb dumbbellsCoaching cues:
Just because a movement is strict does not mean it has to be slow. As soon as your head touches the ground on the strict handstand push-ups, squeeze everything tight, push your hands into the ground, and push your head through your arms to finish the rep.Resources:
The Power Snatch
The Strict Handstand Push-Up
The Dumbbell Shoulder Press
HSPU and You: Master the MovementFind a gym near you:
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Friday 241108
Friday 241108
3 rounds for time of:
35 GHD sit-ups
70 double-unders
400-meter runPost time to comments.
Scaling:
Today’s workout is a bit of a midline burner. Expect the GHD sit-ups to challenge your posture for the double-unders and the run. This will force you to put extra emphasis on maintaining better posture and a rigid midline throughout the workout. With that said, if you are not accustomed to the GHD, you should consider scaling the reps and range of motion. If you struggle with double-unders, do not spend more than 2 minutes working on this movement. Instead, spend the 2 minutes accumulating attempts and then move on to the run after time is up.Intermediate option:
3 rounds for time of:
25 GHD sit-ups to parallel
40 double-unders
400-meter runBeginner option:
3 rounds for time of:
20 sit-ups
40 single-unders
200-meter runCoaching cues:
As your midline gets fatigued, you might begin to “slouch” with your posture on your double-unders. This makes it difficult to breathe and recover. Focus on keeping a forward gaze and being as upright as possible when you are performing double-unders.Resources:
The GHD Sit-Up
The Double-Under
Training the GHD Sit-Up
Master the Movement: Double-UndersFind a gym near you:
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