Scaling:
Today's workout is a grind. Put your head down, push the pace, and get after it. The goal is to keep each round to 1:30 or less. Scale the calories and/or the reps of the burpees to maintain this stimulus.
Intermediate option:
Same as Rx’d
Beginner option:
8 rounds for time:
8/6 bike calories
8 burpees
Resources:
The Burpee
Find a gym near you:
View the CrossFit map
Featured photo:
Taken at a 2022 Affiliate Gathering in Spain.
After each set complete:
5 broad jumps for max distance
Echo-bike calories as fast as possible
Rest 3 minutes between sets.
♀ 8-calorie bike
♂ 10-calorie bike
Goal: Power
Post heaviest deadlift, longest broad jump, and fastest Echo-bike time to comments.
Lift as heavy as possible while respecting the speed work. Add weight each round.
Can you lift heavy AND move fast? This is how we do it [cue Montell Jordan].
This type of workout is fun and very challenging in the best possible way. The goals are clear: Deadlift with maxi force and bike at max speed. The broad jump is a combination of force and speed.
Kevin Bowles, our head programmer at Deka Comp, loves these sessions because they put our strength work into practice and we can feel powerful without dying out.
Words of wisdom from Kevin:
If you struggle on a machine either because it's a weakness or because of your size, replace the number of calories by a 20-second max-effort window. This will allow you to focus on wattage or cadence in the desired time frame rather than an output. In other words, effort is more important than outcome for today.
Scaling:
Intermediate option:
Intermediate athletes may perform this workout as prescribed.
Beginner option:
For load:
3-3-3-3-3-3
Deadlift
After each set complete:
3 broad jumps for max distance
:20 max-effort Echo-bike calories
Resources:
What Is a Deadlift?
The Deadlift
Work, Power, and the Science of CrossFit
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 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.
Perform this workout like the "12 Days of Christmas" song. In round 1, perform 1 wall walk. In round 2, perform 2 candlestick rocks and then 1 wall walk. In round 3, perform 3 burpees, then 2 candlestick rocks, then 1 wall walk. Continue adding a new exercise each round.
Post time to comments.
Scaling:
Scale the difficulty of each element so you can keep moving — more moving and less hook-gripping your shorts.
Intermediate option:
Same as Rx’d
Beginner option:
12 rounds for time, starting with 1 and adding an exercise each round:
Perform the workout like the "12 Days of Christmas" song. In round 1, perform 1 inchworm. In round 2, perform 2 candlesticks and then 1 inchworm. In round 3, perform 3 burpees, then 2 candlesticks, then 1 inchworm. Continue adding a new exercise each round.
Resources:
The Wall Walk
Candlestick Conditioning Drills
The Burpee
The Push-Up
The Walking Lunge
The Air Squat
The AbMat Sit-Up
The Handstand Push-Up
The Single-Leg Squat
The Box Step-Up
The Dumbbell Press
Find a gym near you:
View the CrossFit map
Featured photo:
Photo by James Irwin at Crooked Lake CrossFit in Newry, Ireland.