Saturday 241214

On a 2-minute clock for 5 rounds, complete:

100-foot farmers carry

30 anchored sit-ups

Max dumbbell squat cleans in the remaining time

Rest 1 minute between rounds.

♀ 35-lb dumbbells

♂ 50-lb dumbbells

Post time to comments.

Scaling:

In today’s workout, you need to push the pace in order to start working on your score. Set up a farmers carry route that is 50 feet out and 50 feet back. As soon as you get back, put your dumbbells down, put your toes under the dumbbell handles, and begin your sit-ups. The goal is to have at least 30 seconds to perform squat cleans. So, reduce the distance of the carry and reps of the sit-ups as needed. As for the loading of the dumbbells, you should be able to hang on for the entire farmers carry and perform at least 7 squat cleans before needing a quick break. If in doubt today, go lighter and do more reps.

Intermediate option:

On a 2-minute clock for 5 rounds, complete:

100-foot farmers carry

30 anchored sit-ups

Max dumbbell squat cleans in the remaining time

Rest 1 minute between rounds.

♀ 20-lb dumbbells

♂ 35-lb dumbbells

Beginner option:

On a 2-minute clock for 5 rounds, complete:

50-foot farmers carry

15 anchored sit-ups

Max dumbbell hang squat cleans in the remaining time

Rest 1 minute between rounds.

♀ 10-lb dumbbells

♂ 15-lb dumbbells

Coaching cues:

Play around with your foot position on the squat cleans. Consider keeping your feet in your squat stance and touching the dumbbell on the ground in between your feet. This “sumo deadlift” to squat clean technique can speed up your reps.

Resources:

The Dumbbell Farmers Carry

The Anchored Sit-Up

The Dumbbell Hang (Squat) Clean

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Friday 241213

Jack

Complete as many rounds as possible in 20 minutes of:

10 push presses

10 kettlebell swings

10 box jumps

♀ 75-lb barbell, 35-lb kettlebell, and 20-inch box

♂115-lb barbell, 53-lb kettlebell, and 24-inch box

Compare to 221029.

Post rounds and reps to comments.

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Washington, died Sept. 29, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley; parents Jack and Cheryl; and siblings Abe, Mandi, Amber, and Abi.

Scaling:

For today’s Hero workout, reduce the weight on the push presses and kettlebell swings, and the height of the box so you can perform each exercise unbroken with minimal rest during transitions. Don’t let the load keep you from moving — the goal is constant movement for the duration of the workout.

Intermediate option:

Complete as many rounds as possible in 20 minutes of:

10 push presses

10 kettlebell swings

10 box jumps

♀ 65-lb barbell, 35-lb kettlebell, 20-inch box

♂ 95-lb presses, 53-lb kettlebell, 24-inch box

Beginner option:

Complete as many rounds as possible in 20 minutes of:

10 push presses

10 kettlebell swings

10 box step-ups

♀ 35-lb barbell, 18-lb kettlebell, 12-inch box
♂ 45-lb barbell, 26-lb kettlebell, 20-inch box

Coaching cues:

To speed up the kettlebell swings, focus on pulling the bell back into the starting position between your legs.

Resources:

The Push Press

The Kettlebell Swing

The Box Jump

The Box Step-Up

Class Demo: Jack From 221029

CrossFit Hero and Tribute Workouts

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Wednesday 241211

5 rounds for time of:

6 wall walks

30 alternating single-leg squats

Post time to comments.

Scaling:

Today’s workout is a gymnastics couplet that falls in the moderate time domain. Expect the combination of being upside down, then squatting on one leg to be a bit disorienting. Remember to breathe, get your balance, and keep moving. Reduce the volume and movement complexity for wall walks to finish all reps in 2 minutes or less. As for the single-leg squats, reduce volume and change to alternating reverse lunges if needed to keep moving at a steady pace and finish in 2 minutes or less.

Intermediate option:

5 rounds for time of:

4 wall walks

20 alternating single-leg squats

Beginner option:

5 rounds for time of:

4 inchworm + push-ups from the knees

12 alternating reverse lunges

Coaching cues:

If you struggle with balance on the single-leg squat, lean slightly toward the leg you are squatting on and remember to keep the knee tracking in line with the toes.

Resources:

The Wall Walk

The Single-Leg Squat

Inchworm + Push-Up From the Knees

Reverse Lunge

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Tuesday 241210

For time:

Run 5,000 meters

Compare to 240423.

Post time to comments.

Scaling:

If executed properly, this workout challenges the boundaries of human performance and requires no equipment. It's a fantastic test of stamina, endurance, and mental fortitude. Experienced athletes should try for a PR on this benchmark effort. Look back at your previous time to help determine an appropriate pace. Newer athletes should reduce the distance to complete the run in no more than 20 minutes.

Intermediate option:

Same as Rx’d.

Beginner option:

On a 20-minute clock:

Run for distance

Coaching cues:

To avoid inefficient movement patterns while you run, imagine you’re running on the crossties of a railroad track, keeping your feet right under your body and landing on the balls of your feet.

Resources:

CrossFit Benchmark Workout 5K Run at Coast Range CrossFit From 230804

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Monday 241209

30-20-10 reps for time of:

Echo bike calories

Pull-ups

Post time to comments.

Scaling:

Today’s workout is a sprint. No holding back. It’s a day to push the pace on the bike and larger sets on the pull-ups. That said, know your limits. If you feel like you need to break on the pull-up bar then do so. Adjust the number of calories, the number of pull-ups, and difficulty of the pull-up to keep your overall time to 10 minutes or less.

Intermediate option:

20-15-10 reps for time of:

Echo bike calories

Pull-ups

Beginner option:.

15-10-5 reps for time of:

Echo bike calories

Ring rows

Coaching cues:

For those performing kipping pull-ups, focus on keeping your feet slightly in front of your body as you push away from the pull-up bar to maintain balance.

Resources:

Rogue Echo Bike

The Kipping Pull-Up

The Butterfly Pull-Up

The Ring Row

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Saturday 241207

For time:

150 burpees

150 wall-ball shots

Partition the reps as needed to complete the work as quickly as possible.

♀ 14-lb medicine ball to 9 feet

♂ 20-lb medicine ball to 10 feet

Post time to comments.

Scaling:
Today’s workout is a “choose your own adventure.” Break up the reps and switch exercises in any fashion you choose. Expect the burpees to conflict with the wall-ball shots with regard to the pressing of the burpee and the throwing of the med ball. Because of this, you may consider smaller sets of each movement with more switching back and forth. Choose a loading for the wall-ball shots that allows you to complete at least 10 unbroken reps every time you pick it up. As for the burpees, breaking up 150 reps into smaller sets looks less daunting. Find a rep scheme that works for you.

Intermediate option:

For time:

120 burpees

120 wall-ball shots

Partition the reps as needed to complete the work as quickly as possible.

♀ 10-lb medicine ball to 9 feet

♂ 14-lb medicine ball to 10 feet

Beginner option:

For time:

60 burpees

60 wall-ball shots

Partition the reps as needed to complete the work as quickly as possible.

♀ 6-lb medicine ball to 9 feet

♂ 10-lb medicine ball to 10 feet

Coaching cues:

Don’t waste time getting to the floor on your burpees. Gracefully “fall” to the floor. This technique saves your arms from excessive fatigue and speeds up your burpee cycle time.

Resources:

The Burpee

The Wall-Ball Shot

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Friday 241206

5 rounds for total reps:

1-minute shuttle run

1-minute rope climb to 15 feet

1-minute hang power snatches

1-minute rest

For the shuttle run, 25 feet out and 25 feet back = 1 shuttle run.

♀ 105 lb

♂ 155 lb

Post reps to comments.

Scaling:

Today’s workout is a grippy breather. Expect to be out of breath and your grip to be taxed. The loading of the barbell should allow you to hang on for at least 5 reps before needing a break. Less-experienced athletes should attempt rope climbs even if they only get 1 rep. This is a great opportunity to practice and develop confidence and technique. Work hard and have fun!

Intermediate option:

5 rounds for total reps:

1-minute shuttle run

1-minute rope climb to 12 feet

1-minute hang power snatches

1-minute rest

For the shuttle run, 25 feet out and 25 feet back = 1 shuttle run.

♀ 65 lb

♂ 95 lb

Beginner option:

5 rounds for total reps:

1-minute shuttle run

1-minute pull-to-stands

1-minute hang power snatches

1-minute rest

For the shuttle run, 25 feet out and 25 feet back = 1 shuttle run.

♀ 35 lb

♂ 45 lb

Coaching cues:

On the set-up of the hang power snatch, consider hinging at the hips and keeping your shoulders over the barbell. This will give you more leverage over the barbell and allow you to perform more unbroken reps.

Resources:

The Rope Climb (Wrapping)

The Rope Climb (Basket)

The Hang Power Snatch

Modified Rope Climb (Pull-to-Stands)

The Grip-Saving Way To Rope Climb

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Wednesday 241204

3 rounds for time of:

35 dumbbell deadlifts

35 GHD sit-ups

800-meter run

♀ 35-lb dumbbells

♂ 50-lb dumbbells

Post time to comments.

Scaling:

Today’s workout got its inspiration from a Hero workout called Michael. We are still going to run 800 meters, however, we are going to do it at the end of the round to encourage you to move a little quicker, especially in the final round. The dumbbell deadlifts are replacing the back extensions and we’re doing GHD sit-ups instead of AbMat sit-ups. The loading of the dumbbells should be light and allow you to complete your reps in 3 sets or less. Some may be able to go unbroken. If you are not consistently using the GHD, it is not recommended to attempt the prescribed option. Scale the range of motion and the number of reps.

Intermediate option:

3 rounds for time of:

35 dumbbell deadlifts

20 GHD sit-ups to parallel

800-meter run

♀ 20-lb dumbbells

♂ 35-lb dumbbells

Beginner option:

3 rounds for time of:

20 dumbbell deadlifts

20 sit-ups

400-meter run

♀ 10-lb dumbbells

♂ 15-lb dumbbells

Coaching cues:

You should never lose the engagement of your abdominals as you lay back to perform a rep on the GHD. Choose a range of motion that allows you to stay engaged through your mid-section. While a wacky inflatable arm man is mesmerizing, it is never a good technique for your midline.

Resources:

The Dumbbell Deadlift

The GHD Sit-Up

The CrossFit Running Course

The AbMat Sit-Up

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Tuesday 241203

Complete as many rounds and reps as possible in 9 minutes of:
3 bar muscle-ups

6 box jump-overs

♀ 24-inch box

♂ 30-inch box

Post reps to comments.

Scaling:

Today’s workout is a gymnastics couplet. Simple, yet effective. Because the duration of the workout is relatively short, this is not a good workout to “try something new.” If you have bar muscle-ups and 3 reps per round is too many, scale to 1 or 2 reps per round. In this effort, you should choose movements that allow you to complete a round at least every minute. That being said, we may see scores from advanced athletes in the high teens because they are able to complete a round every 30 seconds. Push the pace from the start and don’t try to “game” this one.

Intermediate option:

Complete as many rounds and reps as possible in 9 minutes of:

3 chest-to-bar pull-ups

6 box jump-overs

♀ 24-inch box

♂ 30-inch box

Beginner option:

Complete as many rounds and reps as possible in 9 minutes of:

3 ring rows

3 foot-assisted ring dips

6 box step-overs

♀ 12-inch box

♂ 20-inch box

Coaching cues:

The bar muscle-up tends to be elusive because unlike the rings, you must move your body around the bar. To do this more efficiently, imagine pressing the bar into your hips as you rotate around the bar.

Resources:

The Kipping Bar Muscle-Up

Box Jump-Over Variations

The Ring Row

Ring Dip Scaling

The Box Step-Over

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Monday 241202

For time:

800/1,000-meter row

21 overhead squats

600/750-meter row

15 overhead squats

400/500-meter row

9 overhead squats

200/250-meter row

♀ 95 lb

♂ 135 lb

Post time to comments.

Scaling:

Today’s workout pairs a weightlifting element with a monostructural element. The row distances are short enough that they deserve to be pushed and not paced. The loading of the overhead squat sits on the light-to-moderate side. The barbell should be taken from the floor and the weight you choose should allow you to complete your reps in 2 sets or less. The goal is less looking at the bar and more moving it. The final row should be an all-out sprint!

Intermediate option:

For time:

800/1,000-meter row

21 overhead squats

600/750-meter row

15 overhead squats

400/500-meter row

9 overhead squats

200/250-meter row

♀ 65 lb

♂ 95 lb

Beginner option:

For time:

400/500-meter row

15 overhead squats

300/400-meter row

12 overhead squats

200/300-meter row

9 overhead squats

100/200-meter row

♀ 35 lb

♂ 45 lb

Coaching cues:

To increase your stroke rate, perform a big, strong drive and pull. On the return, get the hands away from the body, lean in toward your toes, and use your legs to pull your body back into the catch position.

Resources:

Rowing Technique Tips

The Overhead Squat

From the Archives: Rowing Technique

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