Wednesday 220525

Saturday 240217

Saturday 240217

For time:
5 overhead squats
400-meter run
10 overhead squats
400-meter run
15 overhead squats
400-meter run
20 overhead squats
400-meter run
25 overhead squats
400-meter run

♀ 145/125/95/75/65 lb
♂ 205/185/135/115/95 lb

Post time to comments.

Scaling:
Today’s workout is a twist on the classic benchmark workout, Nancy. The weight starts heavy, but as the reps increase, the weight decreases. We’ll start with the barbell on the ground, which means you must be able to safely snatch it — reduce the load if this is not possible as written. The first barbell should be challenging, but you should be able to hold it overhead for an unbroken set. Some athletes may be able to go unbroken in the remaining sets — if you have to break, it should only be once. Keep the runs to 2:15 or less.

Intermediate option:
For time:
5 overhead squats
400-meter run
10 overhead squats
400-meter run
15 overhead squats
400-meter run
20 overhead squats
400-meter run
25 overhead squats
400-meter run

♀ 105/95/75/65/55 lb
♂ 155/135/115/95/75 lb

Beginner option:
For time:
2 overhead squats
200-meter run
4 overhead squats
200-meter run
6 overhead squats
200-meter run
8 overhead squats
200-meter run
10 overhead squats
200-meter run

♀ 35 lb
♂ 45 lb

Resources:
The Overhead Squat

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Featured photo:
Taken at CrossFit Fury in Goodyear, Arizona.

Sunday 230430

Sunday 230430

Complete as many reps as possible in 8 minutes of:
3 strict handstand push-ups
3 overhead squats
6 strict handstand push-ups
3 overhead squats
9 strict handstand push-ups
3 overhead squats
12 strict handstand push-ups
6 overhead squats
15 strict handstand push-ups
6 overhead squats
18 strict handstand push-ups
6 overhead squats
21 strict handstand push-ups
9 overhead squats

Continue until time expires, adding 3 handstand push-ups each round and 3 overhead squats every 3 rounds.

♀ 105 lb ♂ 155 lb

Scaling:
Today’s movement combo will tax your overhead position. Reduce the reps on the handstand push-ups and/or reduce the load on the barbell in order to work through the earlier rounds with minimal rest.

Intermediate Option:
Complete as many reps as possible in 8 minutes of:
1 strict handstand push-up
3 overhead squats
2 strict handstand push-ups
3 overhead squats
3 strict handstand push-ups
3 overhead squats
4 strict handstand push-ups
6 overhead squats
5 strict handstand push-ups
6 overhead squats
6 strict handstand push-ups
6 overhead squats
7 strict handstand push-ups
9 overhead squats

Continue until time expires, adding 1 handstand push-up each round and 3 overhead squats every 3 rounds.

♀ 95 lb ♂ 135 lb

Beginner Option:
Complete as many reps as possible in 8 minutes of:
3 push-ups
3 overhead squats
6 push-ups
3 overhead squats
9 push-ups
3 overhead squats
12 push-ups
6 overhead squats
15 push-ups
6 overhead squats
18 push-ups
6 overhead squats
21 push-ups
9 overhead squats

Continue until time expires, adding 3 push-ups each round and 3 overhead squats every 3 rounds.

♀ 22 lb ♂ 35 lb

Monday 240129

Monday 240129

As many reps as possible in 4 minutes of:
3 wall-facing strict handstand push-ups
5 shuttle runs

As many reps as possible in 4 minutes of:
6 strict handstand push-ups
5 shuttle runs

As many reps as possible in 4 minutes of:
9 kipping handstand push-ups
5 shuttle runs

1 shuttle run = 25 feet down and 25 feet back

Post reps to comments.

Scaling:
Today’s workout is a mix of high-skill gymnastics and grunt work. You have to pay the toll of the shuttle runs in order to play with the handstand push-ups. Scale the number of shuttle runs to finish in 1 minute or less. The most challenging variation of the handstand push-up is up first. Challenge yourself, but not so much that you spend a lot of time resting. There is more benefit in scaling the handstand push-up and continuously moving than in trying to do too much and twiddling your thumbs.

Intermediate option:
As many reps as possible in 6 minutes of:
3 strict handstand push-ups
5 shuttle runs

As many reps as possible in 6 minutes of:
6 kipping handstand push-ups
5 shuttle runs

1 shuttle run = 25 feet down and 25 feet back

Beginner option:
As many reps as possible in 12 minutes of:
3 dumbbell shoulder presses
10 shuttle runs
6 dumbbell shoulder presses
10 shuttle runs
*Etc.

*Continue adding 3 reps to the dumbbell shoulder presses until time expires.

1 shuttle run = 25 feet down and 25 feet back

♀ 15 lb
♂ 20 lb

Resources:
The Wall-Facing Handstand Push-Up
The Strict Handstand Push-Up
The Kipping Handstand Push-Up
The Dumbbell Press

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Featured photo:
Taken at CrossFit Fury in Goodyear, Arizona.

Sunday 220327

Sunday 220327

2022 Individual Quarterfinal Workout 3

For time:
8 wall-ball shots
  4 shuttle runs
  1 rope climb
16 wall-ball shots
  8 shuttle runs
  2 rope climbs
24 wall-ball shots
  12 shuttle runs
  3 rope climbs
32 wall-ball shots
  16 shuttle runs
  4 rope climbs
24 wall-ball shots
  12 shuttle runs
  3 rope climbs
16 wall-ball shots
  8 shuttle runs
  2 rope climbs
8 wall-ball shots
  4 shuttle runs
  1 rope climb

Time cap: 25 minutes

♀ 14-lb medicine ball, 10-ft target, 50-ft shuttle (25 out, 25 back), 15-ft rope
♂ 20-lb medicine ball, 10-ft target, 50-ft shuttle (25 out, 25 back), 15-ft rope

Scaling:
Intermediate athletes can complete this workout as prescribed and just stop at the 25-minute cap. Choose a medicine ball that allows you to complete the large middle rounds in no more than 3 sets. Consider reducing the number of shuttle runs.

Beginner Option:
6-lb medicine ball, 9-ft target, 25-ft shuttle (out and back counts as 2), lying to standing rope climbs
10-lb medicine ball, 9-ft target, 25-ft shuttle (out and back counts as 2), lying to standing rope climbs