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Saturday 250104

Saturday 250104
Complete as many rounds and reps as possible in 20 minutes of:



15 box jumps

12 kettlebell swings

9 ring dips



♀ 20-inch box and 53-lb kettlebell

♂ 24-inch box and 70-lb kettlebell



Post total rounds and reps to comments.



Stimulus and Strategy:

Today, the goal is to keep moving for the entire workout. Choose movements that allow you to complete each round in 3 minutes or less. The loading of the kettlebell should allow you to complete most of your rounds unbroken. For the ring dips, your option should allow you to perform at least 3 unbroken reps before resting. Stepping down is not required, but is recommended for most athletes.



Scaling:

Reduce the height of the box and the loading of the kettlebell. To limit the volume accumulated, change the time domain to 10 or 15 minutes.



To reduce the complexity of box jumps, consider performing a step-up to a shorter box. For the kettlebell swings, reduce the range of motion by swinging to shoulder height. For the ring dips, lower the rings so you can use your feet for assistance, or modify to ring push-ups.



In case of injury or limitation, perform a kettlebell deadlift or an unloaded good morning. For the ring dips, perform a single-arm dumbbell shoulder press or floor press.



Intermediate option:

Complete as many rounds and reps as possible in 20 minutes of:

15 box jumps

12 kettlebell swings

6 ring dips



♀ 20-inch box and 35-lb kettlebell

♂ 24-inch box and 53-lb kettlebell



Beginner option:

Complete as many rounds and reps as possible in 15 minutes of:

12 box step-ups

9 kettlebell swings

6 foot-assisted ring dips



♀ 12-inch box and 18-lb kettlebell

♂ 20-inch box and 26-lb kettlebell



Coaching cues:

Keep the rings tight to your body. Think about keeping your thumbs against your body from your pockets to your armpits.



Resources:

The Box Jump

The Kettlebell Swing

The Ring Dip

The Box Step-Up

Ring Dip Scaling



Find a gym near you:

View the CrossFit map
Wod Type: Main Site Daily WODs
Movements:
Competitions:
Source: www.crossfit.com

Similar Wods

Wednesday 230920

Wednesday 230920

2023 Games test: “Intervals"”

For time:

21 box jump-overs( (♀ 20-inch ♂ 24-inch box, step-down)
15-calorie row
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
15-calorie row
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)

Rest until 6-minute mark, then:

9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
15-calorie row
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
15-calorie row
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)

Scaling:
If you anticipate that you cannot finish the first segment with 90 seconds or more to rest, modify the workout to 2 rounds for total time with a 2-minute rest between rounds. Use the step-down approach for both the box jump-overs and the burpee box jump-overs.

Beginner option:
For time:

12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
9-calorie row
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
9-calorie row
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)

Rest 2 minutes

6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
9-calorie row
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
9-calorie row
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)

Tuesday 241231

Tuesday 241231

For max reps:
Tabata dumbbell box step-ups
Rest 1 minute
Tabata GHD sit-ups
Rest 1 minute
Tabata push presses
Rest 1 minute
Tabata bar-facing burpees

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

♀ 20-lb dumbbells, 20-inch box, and 65-lb barbell
♂ 35-lb dumbbells, 24-inch box, and 95-lb barbell

Post total calories/reps for each exercise to comments.

Stimulus and Strategy:
Today’s workout is a Tabata mash-up. Complete the full 8 rounds of the first movement before moving on to the next. Continue in the same fashion until all four movements are complete. Your score is the total number of reps completed. The loading of both the dumbbells and the barbell should be light and allow you to keep moving. If you have not been training consistently on the GHD, reduce the range of motion or substitute with AbMat sit-ups.

Scaling:
Reduce the total volume of the workout by limiting the number of reps performed within each interval. Reduce the loading of the dumbbells and barbell. Lower the height of the box.

Limit the range of motion on the GHD sit-ups by going to parallel or performing AbMat sit-ups. For the push presses, consider using a pair of lighter dumbbells. As for the bar-facing burpees, perform up-downs or step over the bar.

In case of injury or limitation, perform the box step-ups without a pair of dumbbells and lower the height of the box. Perform a plank hold for the GHD sit-ups. For the push presses, perform a single-arm dumbbell push press or shoulder press. For the bar-facing burpees, perform an up-down or pick any machine to use in place of the exercise.

Intermediate option:
For max reps:
Tabata dumbbell box step-ups
Rest 1 minute
Tabata GHD sit-ups to parallel
Rest 1 minute
Tabata push presses
Rest 1 minute
Tabata bar-facing burpees

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

♀ 15-lb dumbbells, 20-inch box, and 55-lb barbell
♂ 20-lb dumbbells, 24-inch box, and 75-lb barbell

Beginner option:
For max reps:
Tabata box step-ups
Rest 1 minute
Tabata AbMat sit-ups
Rest 1 minute
Tabata push presses
Rest 1 minute
Tabata bar-facing burpees

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

♀ 12-inch box and 35-lb barbell
♂ 20-inch box and 45-lb barbell

Coaching cues:
When cycling lighter push presses, think about bringing your glutes to your heels instead of your hips to your toes.

Resources:
Dumbbell Box Step-Up
The GHD Sit-Up The Push Press
Bar-Facing Burpee - Jump-Over
Bar-Facing Burpee - Step-Over
The Box Step-Up
The AbMat Sit-Up

Find a gym near you:
View the CrossFit map

Friday 241213

Friday 241213

Jack

Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps

♀ 75-lb barbell, 35-lb kettlebell, and 20-inch box
♂115-lb barbell, 53-lb kettlebell, and 24-inch box

Compare to 221029.

Post rounds and reps to comments.

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Washington, died Sept. 29, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley; parents Jack and Cheryl; and siblings Abe, Mandi, Amber, and Abi.

Scaling:
For today’s Hero workout, reduce the weight on the push presses and kettlebell swings, and the height of the box so you can perform each exercise unbroken with minimal rest during transitions. Don’t let the load keep you from moving — the goal is constant movement for the duration of the workout.

Intermediate option:
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps

♀ 65-lb barbell, 35-lb kettlebell, 20-inch box
♂ 95-lb presses, 53-lb kettlebell, 24-inch box

Beginner option:
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box step-ups

♀ 35-lb barbell, 18-lb kettlebell, 12-inch box ♂ 45-lb barbell, 26-lb kettlebell, 20-inch box

Coaching cues:
To speed up the kettlebell swings, focus on pulling the bell back into the starting position between your legs.

Resources:
The Push Press
The Kettlebell Swing
The Box Jump
The Box Step-Up
Class Demo: Jack From 221029
CrossFit Hero and Tribute Workouts

Find a gym near you:
View the CrossFit map

Saturday 240316

Saturday 240316

Complete as many reps as possible in 12 minutes of:
2 ring dips
2 burpees
5 hang power cleans
4 ring dips
4 burpees
5 hang power cleans
6 ring dips
6 burpees
5 hang power cleans, etc.

*Continue adding 2 reps to the ring dips and burpees until time expires.

♀125 lb
♂185 lb

Post reps to comments.

Scaling:
Today we have an ascending ladder of ring dips and burpees paired with a consistent number of hang power cleans. The load of the barbell is moderately heavy and should allow you to complete 5 reps in 2 sets or less. Advanced athletes may be able to maintain unbroken reps throughout the workout. Athletes performing the ring dips as prescribed should be able to maintain consistent sets of 3-5 unbroken reps. Expect the ring dips and burpees to cause localized muscle fatigue and the hang power cleans to be a welcomed “break.” Work hard and have fun today!

Intermediate option:
Complete as many reps as possible in 12 minutes of:
1 ring dip
2 burpees
5 hang power cleans
2 ring dips
4 burpees
5 hang power cleans
3 ring dips
6 burpees
5 hang power cleans, etc.

*Continue adding 1 rep to the ring dips and 2 reps to the burpees until time expires.

♀95 lb
♂135 lb

Beginner option:
Complete as many reps as possible in 12 minutes of:
2 foot-assisted ring dips
2 burpees
5 hang power cleans
4 foot-assisted ring dips
4 burpees
5 hang power cleans
6 foot-assisted ring dips
6 burpees
5 hang power cleans, etc.

*Continue adding 2 reps to the ring dips and burpees until time expires.

♀35 lb
♂45 lb

Resources:
The Ring Dip
The Burpee
The Hang Power Clean

Looking for the CrossFit Open Workout?

See the Open Workout →

Submit Your Score →

Reminder: 24.3 scores are due before 5 p.m. PT, Monday, March 18.

Featured photo:
Taken by Ruby Wolff during Open Workout 24.3 at CrossFit Geo in Gladesville, Australia.