4 Rounds for Time
400 meter Run
2 minute Plank Hold (cumulative)
23 Box Jumps (24/20 in)
20 Alternating Kettlebell Snatches (50/35 lb)
Wod Type: For TimeMemorial Wods
Competitions:
Similar Wods
Friday 211029
Friday 211029
For time:
4 legless rope climbs
40 single-leg squats, alternating
40 dumbbell snatches, alternating
3 legless rope climbs
30 single-leg squats, alternating
30 dumbbell snatches, alternating
2 legless rope climbs
20 single-leg squats, alternating
20 dumbbell snatches, alternating
1 legless rope climb
10 single-leg squats, alternating
10 dumbbell snatches, alternating
♀ 35-lb. DB ♂ 50-lb. DB
Post time to comments.
Scaling:
Watch “Pistol Variations” and practice proper technique in the single-leg squats. Reduce or modify the rope climbs to something that allows you to keep moving throughout.
Intermediate Option:
For time:
3 legless rope climbs
30 single-leg squats, alternating
30 dumbbell snatches, alternating
2 legless rope climbs
20 single-leg squats, alternating
20 dumbbell snatches, alternating
1 legless rope climbs
10 single-leg squats, alternating
10 dumbbell snatches, alternating
1 rope climb
5 single-leg squats, alternating
5 dumbbell snatches, alternating
♀ 25-lb. DB ♂ 35-lb. DB
Beginner Option:
For time:
3 rope climbs, lying to standing
30 squats, alternating
30 dumbbell snatches, alternating
2 rope climbs, lying to standing
20 squats, alternating
20 dumbbell snatches, alternating
1 rope climb, lying to standing
10 squats, alternating
10 dumbbell snatches, alternating
1 rope climb, lying to standing
5 squats, alternating
5 dumbbell snatches, alternating
♀ 10-lb. DB ♂ 15 lb.-DB
Tuesday 231114
Tuesday 231114
Meet Guest Programmer - Dale King: Nov. 6-19, 2023.
For time:
10-9-8-7-6-5-4-3-2-1
Left-arm kettlebell snatches
Right-arm kettlebell snatches
1-2-3-4-5-6-7-8-9-10
Burpee box jump-overs
♀ 16-kg kettlebell, 20-inch box
♂ 24-kg kettlebell, 24-inch box
Post time to comments.
Scaling:
With a high volume of transitions, this workout requires consistent efforts on the kettlebell and box. Reduce the load of the kettlebell to keep all snatches unbroken and modify the burpee box jump-overs to avoid rest breaks between reps.
Intermediate option:
For time:
10-9-8-7-6-5-4-3-2-1
Left-arm kettlebell snatches
Right-arm kettlebell snatches
1-2-3-4-5-6-7-8-9-10
Burpee box jump-overs
♀ 12-kg kettlebell, 20-inch box
♂ 16-kg kettlebell, 24-inch box
Beginner option:
For time:
10-8-6-4-2
Left-arm kettlebell snatches
Right-arm kettlebell snatches
2-4-6-8-10
Burpee box step-overs
♀ 8-kg kettlebell, 12-inch box
♂ 12-kg kettlebell, 20-inch box
Movement resources:
The Kettlebell Snatch
The Burpee Box Jump-over
Thursday 240418
Thursday 240418
Quarterfinals Workout 1
4 rounds for max reps:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest
♀ 85-lb barbell and 35-lb dumbbells to a 20-inch box
♂ 135 lb barbell and 50-lb dumbbells to a 20-inch box
Post total reps to comments.
Scaling:
Welcome to the first workout of the 2024 CrossFit Games Quarterfinals! Today's workout is a gut check. How bad do you want to push for another rep? None of the movements should be overly difficult or too heavy, so there is no reason to stop moving. The barbell should feel on the lighter side of moderate. You should be able to perform touch-and-go reps, however, under fatigue, you may choose to perform fast singles to keep moving.
Choose a pace on the rower that is fast relative to your capacity but still allows you to get right to work on the dumbbell box step-ups. Your goal on the dumbbell box step-ups is to hold onto the dumbbells until the minute is up. Slow is smooth and smooth is fast.
Remember, there is no rest between movements, so accumulate as many reps as possible of each movement but leave time to transition to the next. Plan to stop with 5-10 seconds left in the minute to transition for all of the movements except the dumbbell box step-ups. During the minute of rest, try to control your breathing by taking deep breaths in through your nose and exhaling through your mouth. If you are not signed up for the Quarterfinals, choose loads that challenge your ability but allow you to keep moving and hit the workout stimulus.
Intermediate option:
4 rounds for max reps:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest
♀ 75-lb barbell and 20-lb dumbbells to a 20-inch box
♂ 115-lb barbell and 35-lb dumbbells to a 20-inch box
Beginner option:
4 rounds for max reps:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest
♀ 35-lb barbell and 10-lb dumbbells to a 12-inch box
♂ 45-lb barbell and 15-lb dumbbells to a 20-inch box
Resources:
The Snatch
Rowing Technique
The Box Step-up
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Charlotte Foerschler at CrossFit Canvas in Caldwell, Idaho.
Friday 220610
Friday 220610
Complete as many rounds as possible in 20 minutes of:
30-second handstand hold
30-second squat hold
30-second L-sit hold
30-second chin-over-bar hold
Post rounds completed to comments.
Compare to 131215.
Scaling:
Most athletes can maintain the structure of this workout. Choose static hold modifications that allow you to hold for 30 seconds straight. Rest as needed between movements and sets.
Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
30-second handstand hold
30-second squat hold
30-second L-sit hold, knees bent
30-second chin-over-bar hold
Beginner Option:
Complete as many rounds as possible in 20 minutes of:
30-second plank hold
30-second squat hold
30-second hollow body hold
30-second dead hang hold