Scaling:
Newer athletes should treat today as an opportunity to practice and get comfortable with heavy lifts. Intermediate athletes should attempt max-effort lifts for each movement.
For load:
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
Post loads to comments.
Compare to 220810.
Scaling:
Today is an opportunity to go heavy relative to your capacity. The loads today should require all of your attention and focus. The load is not heavy if you can carry on a conversation mid-lift. Advanced and intermediate athletes may attempt max-effort lifts for each movement and shoot for a personal record if the “iron” is hot. Newer athletes should treat today as an opportunity to practice technique and get comfortable with heavy lifts.
Intermediate option:
Same as Rx’d
Beginner option:
For load:
Back squat 3-3-1-1 reps
Shoulder press 3-3-1-1 reps
Deadlift 3-3-1-1 reps
Resources:
The Back Squat
The Shoulder Press
The Deadlift
Find a gym near you:
View the CrossFit map
Semifinals Are Back!
The live CrossFit Games Semifinals are happening for the next three weekends. Read: "How To Watch the 2024 CrossFit Games Semifinals"
Featured photo:
2022 CrossFit Games Mock Affiliate
Scaling:
Newer athletes should treat today as an opportunity to practice and get comfortable with heavy lifts. Intermediate athletes should attempt max effort lifts for each movement.
Scaling:
Newer athletes should treat today as an opportunity to practice and get comfortable with heavy lifts. Intermediate athletes should attempt max-effort lifts for each movement.
For reps:
3 minutes of freestanding shoulder taps in a handstand
3 minutes of legless rope climbs (15 feet)
2 minutes of freestanding shoulder taps in a handstand
2 minutes of legless rope climbs
1 minute of freestanding shoulder taps in a handstand
1 minute of legless rope climbs
Post reps to comments.
Scaling:
Time to get gymnasty. The goal of the freestanding shoulder taps is to reach a point of balance in a handstand and begin the shoulder taps. A rep is counted every time a hand touches a shoulder. Challenge yourself to reach balance before beginning the shoulder taps rather than wildly throwing your feet in the air and frantically looking for a shoulder to tap. If you struggle to find a point of balance freestanding, you are better off practicing against the wall. Performing shoulder taps with your stomach facing the wall will be easier than performing shoulder taps with your back to the wall. Scale the difficulty of the rope climbs to allow yourself at least 1 rep every 20-30 seconds.
Intermediate option:
For reps:
3 minutes of shoulder taps in a handstand against the wall
3 minutes of rope climbs (15 feet)
2 minutes of shoulder taps in a handstand against the wall
2 minutes of rope climbs
1 minute of shoulder taps in a handstand against the wall
1 minute of rope climbs
Beginner option:
For reps:
3 minutes of shoulder taps in a pike position on the floor
3 minutes of pull-to-stands
2 minutes of shoulder taps in a pike position on the floor
2 minutes of pull-to-stands
1 minute of shoulder taps in a pike position on the floor
1 minute of pull-to-stands
Resources:
The Freestanding Handstand
The Legless Rope Climb
The Rope Climb (Wrapping)
The Rope Climb (Basket)
Master the Movement: Handstands
Find a gym near you:
View the CrossFit map
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Featured photo:
Taken by Johany Jutras at Wodapalooza in Miami, Florida.