5 Rounds for Time
15 Kettlebell Swings (75/55 lb)
10 Lunges
15 calorie Assault Air Bike
10 Push-Ups
15 Sit-Ups
10 Kettlebell Sumo Deadlift High-Pulls (75/55 lb)
Wod Type: Benchmark WodsFor Time
Competitions:
Similar Wods
Assault Reduction
For Time
Round 1:
30 calorie Assault Air Bike
24 Lunges
18 Push-Ups
12 Front Squat (185/135 lb)
Round 2:
25 calorie Assault Air Bike
20 Lunges
15 Push-Ups
10 Front Squat (185/135 lb)
Round 3:
20 calorie Assault Air Bike
16 Lunges
12 Push-Ups
8 Front Squat (185/135 lb)
Round 4:
15 calorie Assault Air Bike
12 Lunges
9 Push-Ups
6 Front Squat (185/135 lb)
Round 5:
10 calorie Assault Air Bike
8 Lunges
6 Push-Ups
4 Front Squat (185/135 lb)
Round 6:
5 calorie Assault Air Bike
4 Lunges
3 Push-Ups
2 Front Squat (185/135 lb)
Monday 231218
Monday 231218
5 rounds for time:
15 push jerks
12 chest-to-bar pull-ups
9 sumo deadlift high pulls
♀ 65 lb
♂ 95 lb
Post time to comments.
Scaling:
Reduce the load of the barbell to maintain larger — if not unbroken — movements across most rounds. Scale the difficulty of the pull-up to finish each round in 2 sets or less.
Intermediate option:
5 rounds for time:
15 push jerks
12 chin-over-bar pull-ups
9 sumo deadlift high pulls
♀ 55 lb
♂ 75 lb
Beginner option:
5 rounds for time:
12 push jerks
9 jumping pull-ups
6 sumo deadlift high pulls
♀ 35 lb
♂ 45 lb
Resources:
The Push Jerk
The Kipping Chest-to-Bar Pull-Up
Jumping Pull-Up Efficiency Tips
The Sumo Deadlift High Pull
The Power of Progression, Part 3: Sumo Deadlift High Pull
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Beyond the Script Photography at CrossFit Big House in Cleveland, Ohio.
Saturday 240106
Saturday 240106
8 rounds for time:
10 sumo deadlift high pulls
12 hand-release push-ups
♀ 65 lb
♂ 95 lb
Post time to comments.
Scaling:
In this workout, no single round should take longer than 2 minutes to complete. The loading of the sumo deadlift high pull should be light and allow you to perform the reps in 2 sets or less.
Intermediate option:
8 rounds for time:
10 sumo deadlift high pulls
12 hand-release push-ups
♀ 55 lb
♂ 75 lb
Beginner option:
5 rounds for time:
8 sumo deadlift high pulls
8 push-ups from the knees
♀ 35 lb
♂ 45 lb
Resources:
The Sumo Deadlift High Pull
A Fresh Take on the Lowly Push-Up
Find a gym near you:
View the CrossFit map
Featured photo:
Taken at CrossFit Fury in Goodyear, Arizona.
Saturday 240210
Saturday 240210
For time:
40 kettlebell swings
40 knees-to-elbows
800-meter run
30 kettlebell swings
30 knees-to-elbows
800-meter run
20 kettlebell swings
20 knees-to-elbows
800-meter run
10 kettlebell swings
10 knees-to-elbows
♀ 35 lb
♂ 53 lb
Post time to comments.
Scaling:
Today we have a longer chipper-style workout. Expect the kettlebell swings and knees-to-elbows to play off of each other in an interesting way. Use a kettlebell that allows you to perform each section in 2 sets or less. You should always be able to complete at least 5 knees-to-elbows throughout the workout. Aim to complete each run in 5 minutes or less. Work hard and have fun today.
Intermediate option:
For time:
40 kettlebell swings
40 knees-to-armpits
800-meter run
30 kettlebell swings
30 knees-to-armpits
800-meter run
20 kettlebell swings
20 knees-to-armpits
800-meter run
10 kettlebell swings
10 knees-to-armpits
♀ 26 lb
♂ 35 lb
Beginner option:
For time:
30 kettlebell swings
30 hanging knee raises
600-meter run
20 kettlebell swings
20 hanging knee raises
600-meter run
10 kettlebell swings
10 hanging knee raises
♀ 18 lb
♂ 26 lb
Resources:
The Kettlebell Swing
The Strict Knees-to-Elbows
Knees-to-Elbows Tip
Find a gym near you:
View the CrossFit map
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Featured photo:
Taken by FLSportsGuy Photography at CrossFit Central in Austin, Texas.