Saturday 210731

Saturday 220730

Saturday 220730

2021 CrossFit Games Event 9
21-15-9 reps for time of:

Echo Bike calories
Snatches

♀ 75 lb ♂ 105 lb

Post time to comments.
Compare to 210731.

Scaling:
This workout should be approached as a sprint. The barbell load is light and the bike distances are relatively short. Reduce the load on the barbell so the reps can be completed unbroken when fresh. Also consider reducing the reps of both exercises to keep this workout fast.

Intermediate Option:
21-15-9 reps for time of:
Echo Bike calories
Snatches

♀ 55 lb ♂ 75 lb

Beginner Option:
15-12- 9 reps for time of:
Echo Bike calories
Snatches

♀ 35 lb ♂ 45 lb

Wednesday 240501

Wednesday 240501

Guest Programmer – Rob Lawson
April 30-May 12, 2024

For time:
Designated calories on the Echo bike (see below)
9-6-3
Sandbag ground-to-shoulders

♀ 18-12-7 calories, 100 lb
♂ 21-15-9 calories, 150 lb

Post time to comments.

Scaling:
Today’s workout is a short sprint of pure grunt work. The calories on the bike are meant to be completed as fast as possible with the first set taking no more than 90 seconds. The sandbag should be moderately heavy. If you don’t have a sandbag, substitute a heavy D-ball or a barbell power clean (125/185 lb). The goal is to finish between 5-7 minutes, while some may push for sub-5 minutes. This workout will test the lungs and legs.

Intermediate option:
For time:
15-12-9
Calorie Echo bike
9-6-3
Sandbag ground-to-shoulders

♀ 70 lb
♂ 100 lb

Beginner option:
For time: 12-9-6
Calorie Echo bike
7-5-3
Sandbag ground-to-shoulders

♀ 35 lb
♂ 50 lb

Resources:
Annie Sakamoto vs. the Echo Bike
Sandbag Training
Shop: Rogue Echo Bike

Find a gym near you:
View the CrossFit map

Featured photo:
Taken at CrossFit Fury in Goodyear, Arizona

Tuesday 240618

Tuesday 240618

5 rounds for total calories:

On a 2-minute clock:
10 power snatches
10 lateral burpees over the barbell
Max-calorie row in the remaining time
- Rest 2 minutes between each round.

♀ 95 lb
♂ 135 lb

Post total calories to comments.

Scaling:
Today’s workout leaves the difficulty up to you. The intention is to sprint through the first two movements and have at least 40 seconds on the rower to accumulate calories. The load of the barbell should be on the lighter side of moderate and allow you to perform 3-5+ touch-and-go reps. Fast singles might be the way to go for some. When in doubt, go lighter and move faster. Once you are done with the snatches, get right into the burpees and try not to stop. Can anyone hold 20 calories or more on the rower? Less-experienced athletes should reduce the load of the barbell and number of burpees to give themselves enough time on the rower. Time to go visit the pain cave.

Intermediate option:
5 rounds for total calories:

On a 2-minute clock:
10 power snatches
10 lateral burpees over the barbell
Max-calorie row in the remaining time
- Rest 2 minutes between each round.

♀ 65 lb
♂ 95 lb

Beginner option:
4 rounds for total calories:

On a 2-minute clock:
7 power snatches
7 lateral burpees over the barbell
Max-calorie row in the remaining time
- Rest 2 minutes between each round.

♀ 35 lb
♂ 45 lb

Resources:
The Power Snatch
The Burpee
Rowing
CAP Demo: Lateral Burpee Over Bar

Find a gym near you:
View the CrossFit map

Featured photo:
Lateral burpees over a barbell at the 2022 CrossFit Games Mock Affiliate.

Friday 231208

Friday 231208

Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.

Every 6 minutes for 3 sets complete: 21-15-9 reps Echo-bike calories
Kettlebell goblet squats

♀ 24 kg
♂ 32 kg

Post your total time of all 3 sets combined to comments.

Goal: Get comfortable with the burn and increase your threshold as a result. Aim for 4-5 minutes to complete each set.

To be successful in this workout, aim for high intensity with some level of consistency in all three intervals. This will be difficult but a little bit of discipline goes a long way. High intensity is the goal but not maximal intensity. Keep some in the tank and give it everything you’ve got on the last one.

Equipment matters — the effort on the Assault or Echo bike will change the stimulus of this workout when compared to a bike erg.

More experienced athletes can work closer to their thresholds with less rest than beginner athletes. Beginner athletes should finish BEFORE advanced athletes without exceeding their capacities. This means a beginner athlete should have a LOWER RPE (Rate of Perceived Exertion) than an advanced athlete in the first intervals since beginners will not have their recovery capacities as high and trained as the more advanced athlete.

I tested this workout and found that it was possible to keep the pace up so long as I didn’t push the squats. I was using a bike erg and was faced with the realization that the 21 and 21 took almost half the time, but staying composed allowed me to hit the goal and finish as hard as I could on the last interval.

Scaling:

Intermediate option:
Every 6 minutes for 3 sets complete:
18-15-9 reps
Echo-bike calories
Kettlebell goblet squats

♀ 16 kg
♂ 24 kg

Aim to complete the work around the 4-minute mark to allow for enough rest to repeat the next interval at high intensity.

Beginner option:
Every 6 minutes for 3 sets complete:
12-9-6 reps
Echo-bike calories
Air squats

Beginners will be pushed out of their comfort zone with the level of intensity we want to achieve. Aim to complete the work in 4 minutes to get 2 minutes of rest.

Resources:
The Air Squat

Find a gym near you:
View the CrossFit map