Coaches: for a full class plan, tips and tricks for running "Randy," visit your affiliate toolkit and learn more with CrossFit Affiliate Programming.
Scaling:
Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 8 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of the snatch and reduce the load and reps.
Intermediate Option:
Experienced athletes should attempt this workout as written, with an 8-minute timecap.
Coaches: for a class plan, tips and tricks for running "Nancy," visit your affiliate toolkit and learn more with CrossFit Affiliate Programming.
Scaling:
Reduce the load on the overhead squats so you can perform all the reps unbroken and still run fast. Experienced athletes should aim to set a PR.
Intermediate Option:
5 rounds for time of:
400-m run
15 overhead squats
♀ 45 lb ♂ 65 lb
Beginner Option:
3 rounds for time of:
400-m run
10 overhead squats
If nobody minds, we'll give the legs a little break today-
How many pull-ups can you do in an hour?
Success comes here by pacing and not going to failure on any set.
Rankings will be by weight class.
Don't be foolish and fill in with any met-con (cardio) or other work.
You don't know what looms! Also, if you're current with the path
the other athletes have been following and your intensity has been
worthy of your best efforts you are long overdue for a reduced
metabolic load.
Our "Workout of the Day" is engineered with great dilligence to care for
ALL of your fitness needs. If some days seem too easy that is because
workouts either before or coming are tortuous and the backing off is
warranted. We are feeding you a regimen that represents the ultimate
challenge for the world's best athletes.
If you are concurrently training for sport, like most of our athletes, temper
your efforts to allow for successful sport training. This is a learned skill
requiring a finely honed sense of self. On the days when your sports
training regimen is lighter, tear it up with our strength and conditioning
workout. On days when your sports training regimen is tough, moderate
your efforts. Many of our athletes are able to engage the "Workout of the Day"
right up to and during competition by just "going through the motions" while
still "doing" the daily workout.
Again, the "Workout of the Day" is designed to accomodate additional sport
training, recreational activity, or stand alone by simply modulating the intensity
of your effort. If you need help with this concept email at [email protected]
and one of our coaches will gladly help you come to terms with this.
With an 18-minute running clock, complete:
21-15-9 reps of:
Thrusters
Lateral burpees over the bar
Sit-ups
♀65 lb
♂95 lb
In the remaining time, establish a max weight of the complex:
1 power clean + 1 hang squat clean
Join thousands of athletes participating in Forging Youth Resilience's annual IGNITE fundraiser to celebrate fitness as a pathway toward positive mental health for under-resourced youth.
Forging Youth Resilience Fundraiser, May 1-31
Thousands of CrossFit athletes around the world will be performing the IGNITE workout during the month of May — Mental Health Awareness Month. Proceeds from the event support Forging Youth Resilience programs bringing fitness, nutrition, and mentorship to youth who otherwise would not have access to these services. To learn more about the event or start fundraising, visit Forging Youth Resilience.
Post time of the triplet and max load to comments.
Compare to 230510.
Scaling:
The metabolic-conditioning portion of the workout is a sprint. Reduce the weight on the thrusters to perform at least 7-10 reps every time you pick up the barbell. If you can go unbroken through the entire set, do so. If you’re new to weightlifting, watch “The Power Clean” and “The Hang Squat Clean,” and start with an empty barbell on the complex. Only add weight if you’re able to maintain proper mechanics.
Intermediate option:
Same as Rx’d
Beginner option:
With an 18-minute running clock, complete:
21-15-9
Thrusters
Lateral burpees over the bar
Sit-ups
♀ 35 lb
♂ 45 lb
In the remaining time, practice the complex:
1 power clean + 1 hang squat clean
Resources:
Learn More About Ignite
The Thruster
The Burpee
The AbMat Sit-up
The Power Clean
The Hang Squat Clean
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View the CrossFit map
Featured photo:
Taken by Tai Randall at CrossFit Tradition in Port Saint Lucie, Florida.