7 sets for load:
6 alternating front-rack reverse lunges (3/leg)
Post heaviest load to comments.
Scaling:
Each set in today’s workout is meant to be heavy relative to each athlete's ability. Adjust the load as needed to maintain proper form and mechanics across all 7 sets.
Intermediate option:
Same as Rx’d
Beginner option:
Same as Rx’d
Resources:
Heavy Days
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by RXdPhotography at XLAB CrossFit Worthing in Worthing, England.
Complete as many reps as possible in 4 minutes of:
3 hang power cleans
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
*Rest 2 minutes between rounds. Repeat for a total of 4 cycles.
♀ 95 lb
♂ 135 lb
Post total reps across all 4 cycles to comments.
Scaling:
Each AMRAP should be a sprint. Reduce the load of the barbell to allow for unbroken reps across the entire workout. Reduce the volume or difficulty of the pull-ups to finish the reps in 2 sets or less.
Intermediate option:
Complete as many reps as possible in 4 minutes of:
3 hang power cleans
6 shoulder-to-overheads
9 burpees over the bar
6 pull-ups
*Rest 2 minutes between rounds. Repeat for a total of 4 cycles.
♀ 65 lb
♂ 95 lb
Beginner option:
Complete as many reps as possible in 4 minutes of:
3 hang power cleans
6 shoulder-to-overheads
9 burpees over the bar
6 jumping pull-ups
*Rest 2 minutes between rounds. Repeat for a total of 4 cycles.
♀ 35 lb
♂ 45 lb
Resources:
The Hang Power Clean
The Push Press
The Burpee
The Pull-Up
Jumping Pull-Up Efficiency Tips
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by RXdPhotography at XLAB CrossFit Worthing in Worthing, England.
For load:
5-5-3-3-1-1
Deadlift
Build to a 1-rep-max deadlift.
Post load to comments.
Scaling:
Today's workout is a classic heavy day and an opportunity to move a little slower relative to the surrounding days. You should aim to lift a heavy load relative to your capacity. If you know your best deadlift single, start your first set of 5 at 70-75% or higher and try to add load to as many of the sets as possible.
Intermediate option:
Same as Rx’d
Beginner option:
For load:
5-5-5-5-5
Deadlift
Find a heavy load and stay there for all 5 sets.
Work on mechanics and safe, efficient movement.
Resources:
The Deadlift
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Ricardo Gugliemitto at CrossFit Tullamore in Tullamore, Ireland.
Scaling:
Build throughout the 8 sets, starting with something moderately heavy and finishing with a very heavy single. Remember that “heavy” is relative to each athlete. A heavy load requires all your focus and effort.
– A heavy set of 10 reps should be around 50-60%+.
– A heavy set of 7 reps should be around 60-70%.
– A heavy set of 4 reps should be around 70-80%.
– A heavy single for today should be 80%+.
Intermediate option:
Same as Rx'd
Beginner option:
Same as Rx'd
Resources:
The Back Squat
Find a gym near you:
View the CrossFit map
Featured photo:
Taken at an Oklahoma Affiliate Gathering.
Every minute on the minute for 5 minutes complete:
5 clean and jerks (touch and go)
- Rest 1 minute.
- Increase load each minute as you are able.
Every minute on the minute for 5 minutes complete:
3 clean and jerks (touch and go)
- Rest 1 minute.
- Increase load each minute as you are able.
Every minute on the minute for 5 minutes complete:
1 clean and jerk
- Increase load each minute as you are able.
Post heaviest loads for each EMOM to comments.
Scaling:
Today’s effort is meant to challenge your barbell cycling with a heavier load. Increase the load across as many sets as possible, building to your heaviest sets of 5, 3, and 1. The sets of 5 and 3 are meant to be unbroken (touch and go). You will be limited in load based on your technical competence with the clean and jerk. Start light, dial in technique, and increase load as you develop quality movement patterns. Use the remaining time in each minute to rest and/or add load to the barbell.
Intermediate option:
Same as Rx’d
Beginner option:
Same as Rx’d
Resources:
The Clean and Jerk
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Johany Jutras at the North America West Semifinal by West Coast Classic.