Tuesday 240813

4 rounds for time:

25-foot handstand walk

25 pull-ups

25-foot handstand walk

25 push-ups

25-foot handstand walk

25 sit-ups

25-foot handstand walk

25 air squats

Post times to comments.

Scaling:

Today’s workout is a twist on the classic CrossFit benchmark Angie. Expect this variation to be disorienting and require more upper-body strength and stamina. This added challenge should cause you to manage your reps and think about strategic breaks. For example, breaking the pull-ups into consistent sets of 5-10 and minimizing rest between sets. Even though your capacity may allow for more, these strategic breaks can keep you “fresh” for longer and keep you in control of your workout.

Typically, Angie should be completed in 20 minutes or less. With the added challenge in today’s variation, athletes should aim to complete this workout in 30 minutes or less.

Less-experienced athletes should reduce the distance of the handstand walks and the reps of the other movements. Consider one of the options below based on your capacity and experience.

Intermediate option:

4 rounds for time:

15 shoulder taps *Choose from the options below

15 pull-ups

15 shoulder taps

15 push-ups

15 shoulder taps

15 sit-ups

15 shoulder taps

15 air squats

*In a handstand against the walk

*With feet on a box

*In a pike position on the floor

Beginner option:

4 rounds for time:

15-foot bear crawl

10 jumping pull-ups

15-foot bear crawl

10 push-ups from the knees

15-foot bear crawl

10 sit-ups

15-foot bear crawl

10 air squats

Coaching cues:

Struggling to stay inverted during your handstand walks? It’s all about commitment. Allow your feet to come fully forward of your body as you press the support arm into the ground with an engaged midline and active shoulder, moving one hand at a time.

Resources:

The Handstand Walk

The Kipping Pull-Up

Jumping Pull-Up Demo

The Push-Up

The AbMat Sit-Up

The Air Squat

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Monday 240812

5 rounds for total reps:

On a 2-minute clock:

20/25-calorie Echo bike

Max deadlifts in the remaining time

Rest 4 minutes between rounds.

♀ 205 lb

♂ 275 lb

Post reps to comments.

Scaling:

Lifting moderate to heavy loads under duress is a skill, and today’s workout aims to practice just that. This effort is meant to be five sprints with plenty of rest between rounds. Push to finish the calories as quickly as possible, and then work to accumulate as many reps as possible on the deadlift. Expect the barbell to feel heavier than you want it to after finishing on the bike. This is by design. Athletes should choose a weight that allows them to perform at least 5 reps in each round. All athletes should not let their intensity overshadow the importance of lifting with proper technique. Find a load with which you can maintain proper form, even when you are pushing your intensity.

Intermediate option:

5 rounds for total reps:

On a 2-minute clock:

15/20-calorie Echo bike

Max deadlifts in the remaining time

Rest 4 minutes between rounds.

♀ 135 lb

♂ 205 lb

Beginner option:

5 rounds for total reps:

On a 2-minute clock:

8/12-calorie Echo bike

Max deadlifts in the remaining time

Rest 4 minutes between rounds.

♀ 65 lb

♂ 95 lb

Coaching cues:

Before lifting the bar off the ground, consider your deadlift setup: Your hands should be shoulder width, your feet should be between hip- and shoulder-width with your heels down, your shoulders should be slightly in front of the bar, and your chest should be up with a solid lumbar curve.

Resources:

The Rogue Echo Bike

The Deadlift

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Saturday 240810

Complete as many rounds as possible in 20 minutes of:

50 box step-ups

50 walking lunges

100-meter ruck

♀ 20-inch box and 35-lb ruck

♂ 20-inch box and 45-lb ruck

Post rounds and reps to comments.

Scaling:

Today’s workout is a longer-duration grunt-work effort, and is meant to help prep you for CHAD1000X in November. Use a load that allows you to keep moving for most of the workout. You should aim to complete at least 2 rounds. Grab a friend or group of people, get out of the gym, and get to work.

Intermediate option:

Complete as many rounds as possible in 20 minutes:

50 box step-ups

50 walking lunges

100-meter ruck

♀ 20-inch box and 20-lb ruck

♂ 20-inch box and 30-lb ruck

Beginner option:

Every 5 minutes for 20 minutes:

20 box step-ups

15 walking lunges

100-meter walk or jog

♀ 12-inch box

♂ 12-inch box

Resources:

Box Step-Up Movement Demo

The Walking Lunge

CHAD Hero Workout Announced for 2024 CrossFit Games

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Friday 240809

Push press 5-5-5-5-5 reps

Post loads to comments.

Compare to 210830.

Scaling:

Today’s workout is a classic heavy day. All athletes can perform this workout as prescribed. Athletes who have a front-rack limitation can use dumbbells and go as heavy as technique will allow. No matter your experience, you should prioritize maintaining sound mechanics before trying for max loads. If you are able to maintain sound technique, add weight across as many sets as possible.

Intermediate option:

Same as Rx’d.

Beginner option:

Same as Rx’d.

Coaching cues:

Struggling to keep an upright torso in the push press? As you dip, push your knees forward and lower your hips straight down over your heels, imagining your back is moving up and down a wall behind you, then drive that bar to the sky!

Resources:

The Push Press

The Dumbbell Push Press

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Wednesday 240807

Ingrid

10 rounds for time of:

3 snatches

3 burpees over the bar

♀ 95 lb

♂ 135 lb

Post times to comments.

Compare to 210103.

Scaling:

Today’s workout is one of the newer CrossFit benchmark workouts. This is meant to be completed in 10 minutes or less — more moving and less hook-gripping your shorts. Reduce the load on the barbell so you can complete the 3 reps unbroken for most of the workout.

Intermediate option:

10 rounds for time of:

3 snatches

3 burpees over the bar

♀ 75 lb

♂ 115 lb

Beginner option:

7 rounds for time of:

3 snatches

3 burpees over the bar

-Step over the bar as needed.

♀ 35 lb

♂ 45 lb

Coaching cues:

When moving through these small power-snatch sets, think about cycling the bar quickly with little to no pause at the hips from early in the workout to maximize hip extension and efficiency.

Resources:

The Power Snatch

CAP Demo | Lateral Burpee Over Bar

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Tuesday 240806

Half-Marathon Row

For time:
21,097-meter row

Post time to comments.

Compare to 201002.

Scaling:

When this event was programmed for the 2013 CrossFit Games, it was divided into two parts: a 2K sprint immediately followed by the remaining 19,097 meters. The event tested sprint ability, endurance, and recovery all in one beautiful display of prolonged agony.

This is not a misprint. Grab a group of friends, pull your rowers alongside each other, and get started. A half-marathon row is no easy feat. If your experience on the rower is limited, consider reducing the distance or choosing one of the options below. Another option is to perform this workout with one or two partners with one person rowing at a time. Share the work until the task is completed.

Intermediate option:

Row as many meters as possible in 60 minutes.

Beginner option:

Row as many meters as possible in 30 minutes.

Take breaks as needed.

Coaching cues:

The best way to stay invested in a half-marathon row is to grab your friends, pull out the rowers, and make it a community event. You might be a bit miserable, but as they say, misery loves company, and accomplishing a feat like this one will have you forgetting the misery and celebrating a monumental win.

Resources:

Rowing Technique Tips

2013 CrossFit Games - Men’s Row 1 and 2

2013 CrossFit Games - Women’s Row 1 and 2

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Monday 240805

2012 Chipper

For time:

10 overhead squats

10 box jump-overs

10 thrusters

10 power cleans

10 toes-to-bars

10 burpee muscle-ups

10 toes-to-bars

10 power cleans

10 thrusters

10 box jump-overs

10 overhead squats

♀ 105-lb overhead squat, 20-inch box, 95-lb thruster, 125-lb clean

♂ 155-lb overhead squat, 24-inch box, 135-lb thruster, 205-lb clean

Post time to comments.

Compare to 200929.

Scaling:

This event was a premiere for the down-and-back-style chipper at the 2012 CrossFit Games and included several unique features, such as the fat bar for thrusters and the requirement to complete a burpee between muscle-up reps. Rich Froning Jr. handily completed the event in 7:06, while Julie Foucher put up the fastest women's time of 7:43.

For most, this is a moderate-duration pyramid-style chipper. Adjust the loading for each barbell to allow you to finish the 10 reps in 2 sets or less. As for the burpee muscle-ups, choose a variation that allows you to complete all 10 reps in 3 minutes or less (e.g., lower the rings so you can perform a jumping muscle-up, burpee chest-to-ring pull-up, burpee chin-over-ring pull-up, or burpee ring row).

Intermediate option:

For time:

10 overhead squats

10 box jump-overs

10 thrusters

10 power cleans

10 toes-to-bars

10 burpee chest-to-ring pull-ups

10 toes-to-bars

10 power cleans

10 thrusters

10 box jump-overs

10 overhead squats

♀ 75-lb overhead squat, 20-inch box, 65-lb thruster, 95-lb clean

♂ 115-lb overhead squat, 24-inch box, 95-lb thruster, 135-lb clean

Beginner option:

For time: 
10 overhead squats

10 box step-overs

10 thrusters

10 power cleans

10 hanging knee raises

10 burpee ring rows

10 hanging knee raises

10 power cleans

10 thrusters

10 box step-overs

10 overhead squats

♀ 35-lb overhead squat, 12-inch box, 35-lb thruster, 35-lb clean

♂ 45-lb overhead squat, 20-inch box,45-lb thruster, 45-lb clean

Coaching cues:

To maximize efficiency in the box jump-over, think about jumping high, landing softly on the box, turning around, and stepping down backward before jumping immediately up into the next rep.

Resources:

The Overhead Squat

CAP Demo | Box Jump-Over Variations

The Thruster

The Power Clean

The Kipping Toes-to-Bar

The Kipping Muscle-Up

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Saturday 240803

Guest Programmer - HWPO

July 22-Aug. 4, 2024

For time:

Run 2,500 meters

Swim 800 meters

*Ski erg 1,600/2,000 meters as an alternative to the swim.

Post time to comments.

Scaling:

Once again, we’ve thrown in a bit of CrossFit Games training! With the announcement of the running and swimming at the Games, why not give it a shot? If you have access to open water, take a training partner with you or stay in a supervised and populated area. If you’re swimming in a pool, split this workout into 50-, 100-, or 200-meter intervals to give yourself short breaks. Avid swimmers can challenge themselves to swim consistently and aim for a sub-2:00/100-meter pace.

The effort on the swim for many is quite substantial, so it’s important to run at a comfortable, aerobic pace to not get into the water and find breathing to be difficult.

If swimming is a new challenge for you and you have very little experience in the water but want to include it, start with the swim, focus on technique, and then run with more intensity.

GOAL: CrossFit Games training and aerobic conditioning

ADVANCED ATHLETE TARGET: Run 10-12 minutes, swim 16 minutes or less

BEGINNER ATHLETE TARGET: Comfort of the run, completing the swim

Intermediate option:

For time:

Run 2,000 meters

Swim 400 meters

Beginner option:

For time:

Swim 200 meters

Jog or walk 1,200 meters

Coaching cues:

Think running is all in the legs? Think again. Mastering your arm movement can increase efficiency and speed. Hold your hands in a loose fist and think about swiping your fingers right along your hip bone as you send your elbows back with each step. Better yet, “lick it and stick it!” Pretend you have an ice cream cone in each hand. Lick it, then stick it in your pocket.

Resources:

Run Swim: Individual Event 1 of the 2024 CrossFit Games

Swimming, CrossFit Style

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Friday 240802

Guest Programmer - HWPO

July 22-Aug. 4, 2024

Complete as many reps as possible in 2 minutes of:

5 squat clean and jerks

Max-rep feet-elevated ring rows

Rest 1 minute between sets. Repeat for a total of 5 sets.

Use 70% of your best squat clean and jerk.

Post load and reps to comments.

Scaling:

Five squat clean and jerks at 70% should feel heavy but manageable. Heavy lifters may need to reduce this to 65-67%. Focus on good-quality positions when you pull off the floor and when you descend into your dip. Today, the first pull and the dip are important for consistent reps. Some of you may be able to do these 5 reps in 30-40 seconds, but for the sake of today, focus on making all 5 reps identical. If that takes a full minute, that’s OK. This is crucial because we are fatiguing the upper back and core with the feet-elevated ring rows. This is why our goal today is technical endurance. We can’t use a weight that deteriorates under fatigue, so if you tend to perform less technically sound when tired, reduce the load on the barbell and control the work/rest on the ring rows.

When we look at our favorite CrossFit athletes who seem to lift perfectly even when tired, it’s because they perform sessions like these, where the goal is qualitative and not quantitative.

GOALS: Power and technical endurance

ADVANCED AND BEGINNER ATHLETE TARGET: Quality reps on the clean and jerk, sets of 5 on ring rows

Intermediate option:

Same as Rx’d.

Beginner option:

Complete as many reps as possible in 2 minutes of:

5 squat clean and jerks

Max-rep ring rows

Rest 1 minute between sets. Repeat for a total of 5 sets.

♀ 35 lb

♂ 45 lb

Coaching cues:

Technical endurance is an athlete’s ability to maintain a high degree of proficiency in a given movement(s) throughout a workout. This could mean moving along straighter lines, minimizing errant movement, and/or capitalizing on the concept of core-to-extremity movement patterns. Maintaining the ideal technique for a single rep is one thing, but doing so for an entire workout requires time and practice. Anyone can move fast, but to move quickly with a high degree of proficiency is an art form.

Resources:

The Clean and Jerk

The Ring Row

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Wednesday 240731

Guest Programmer - HWPO

July 22-Aug. 4, 2024

On a running 35-minute clock:

From 0:00-12:00

Every 3 minutes for 4 sets:

5 back squats

From 12:00-17:00

Rest

From 17:00-35:00

5 rounds, each for watts:

Max watts row or bike (cap at 20 seconds)*

12 Russian kettlebell swings

6 wall-ball shots

- Rest 1:30 between sets.

♀ 75% of your best back squat, 53-lb kettlebell, and 20-lb medicine ball to a target as high as possible

♂ 75% of your best back squat, 70-lb kettlebell, and 30-lb medicine ball to a target as high as possible

Scaling:

We’re doing something different today — a power endurance workout. Our goal is to try to hit a max wattage each time we get on a machine. You’ll ramp up the machine as hard as you can and look at your watts. The watts will tick up but eventually begin to drop. Once that happens, you’re done on the rower. This should take between 15-20 seconds. Less-experienced athletes may struggle to hit max watts and that’s normal. This is why we cap it at 20 seconds. Hit a hard effort for 20 seconds with everything you’ve got, then move on to the Russian kettlebell swings.

If you’ve never done this wattage ramp-up before, give it a go as a practice round before you start the workout to see what numbers you should be looking for.

The kettlebell swings are a great power endurance tool and the goal is to have a constant dynamic hip extension and continuous leg drive. Don’t think about pulling the bell up, think about continuously pushing down.

The wall-ball shots are all about power. Use a heavier medicine ball than you’d normally use. Your goal will be to throw each rep as high as possible. Don’t worry too much about cycling these reps. If you need to catch the medicine ball and reset for each rep, that’s OK. We’re focused on the concentric portion of this movement and the eccentric position should be controlled to allow us maximum force when we throw upward. Have fun!

*Max-wattage row or bike means once you start to move, you want to hit a max wattage as fast as possible. You are done when the watts start to drop consistently. This should take around 15 seconds or 10-12 strokes. Cap your effort at 20 seconds.

DAMPER: Use a damper relative to your weight and strength. Bigger, stronger athletes can set the damper to 7-10; smaller athletes should use a damper setting around 6-9.

GOAL: Strength and power endurance

ADVANCED ATHLETE TARGET: 75% on back squats, max efforts on the machine for each set (M: 800-900+, W: 650-750+)

BEGINNER ATHLETE TARGET: Quality depth on back squats and rigid midlines, hard efforts on machine

Intermediate option:

On a running 35-minute clock:

From 0:00-12:00

Every 3 minutes for 4 sets:

5 back squats

From 12:00-17:00

Rest

From 17:00-35:00

5 rounds, each for watts:

Max watts row or bike (cap at 20 seconds)*

12 Russian kettlebell swings

6 wall-ball shots

- Rest 1:30 between sets.

♀ 75% of your best back squat, 35-lb kettlebell, and 14-lb medicine ball to a target as high as possible

♂ 75% of your best back squat, 53-lb kettlebell, and 20-lb medicine ball to a target as high as possible

Beginner option:

On a running 35-minute clock:

From 0:00-12:00

Every 3 minutes for 4 sets:

5 back squats (technical load*, across all sets)

From 12:00-17:00

Rest

From 17:00-35:00

5 rounds, each for watts:

Max watts row or bike (cap at 20 seconds)*

8 Russian kettlebell swings

4 wall-ball shots

- Rest 1:30 between sets.

♀ 18-lb kettlebell and 6-lb medicine ball to a target as high as possible

♂ 26-lb kettlebell and 10-lb medicine ball to a target as high as possible

* The technical load for your back squats should ensure you can keep a stable midline and reach proper depth.

Coaching cues:

Are your knees caving in as you get fatigued during back squats? Think about planting your feet and screwing them apart and into the ground. Feel the extra stability take hold as your knees track your toes and watch your lifts increase!

Resources:

The Back Squat

Rowing Technique Tips

The Russian Swing With Jeff Martone

The Wall-Ball Shot

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