Wednesday 241009

For time:

40 ground-to-overheads with a ruck

1,600-meter ruck

30 ground-to-overheads with a ruck

1,600-meter ruck

20 ground-to-overheads with a ruck

1,600-meter ruck

♀ 35 lb

♂ 45 lb

Post time to comments.

Compare to 240415.

Scaling:

Today’s workout is meant to be a grind. The load of the ruck should allow you to complete at least 15-20 reps unbroken of the ground-to-overheads and to keep moving on each of the rucks. Newer athletes should move at a march pace and reduce the distance to complete each ruck in no more than 11 minutes. If you’re more experienced, feel free to pick up the pace.

Intermediate option:

Same as Rx’d.

Beginner option:

For time:

20 ground-to-overheads with a ruck

800-meter ruck

15 ground-to-overheads with a ruck

800-meter ruck

10 ground-to-overheads with a ruck

800-meter ruck

♀ 10 lb

♂ 15 lb

Coaching cues:

Why should you incorporate rucking in your training?

Mental fortitude is a side of training often overlooked. It’s not easy to find solace in true discomfort. Rucking, however, offers the opportunity to develop both the psychological and physical components of our fitness by forcing us to dig deep through discomfort, develop grit, and come out stronger on the other side.

Resources:

An Intro to Rucking - Get Started

Get GORUCK Ballistic Trainers

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Tuesday 241008

5 rounds, each for time, of:

400/500-meter row

Rest 3 minutes between efforts.

Post times to the comments.

Compare to 200819.

Scaling:

Today’s workout consists of five all-out sprints on the rower. Don’t game anything here. Put your foot on the gas pedal from the start and hang on for a wild ride. Scale the distance as needed to ensure each effort takes no more than 2 minutes to complete. Remember, these are sprints.

Intermediate option:

Same as Rx’d.

Beginner option:

5 rounds, each for time, of:

200/250-meter row

Rest 3 minutes between efforts.

Coaching cues:

To increase stroke rate, when you reach the end of your pull, quickly extend your arms, then use your feet to pull your body forward and back into the next stroke.

Resources:

Rowing

Fixing Common Rowing Errors

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Monday 241007

Tommy V

For time:

21 thrusters

12 rope climbs to 15 feet

15 thrusters

9 rope climbs to 15 feet

9 thrusters

6 rope climbs to 15 feet

♀ 75 lb

♂ 115 lb

Post time to comments.

Compare to 220419.

Today’s Hero workout honors Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, who died in a training accident in Arizona on Feb. 13, 2008.

Scaling:

Today’s Hero workout is a classic couplet of thrusters and pulling. The loading of the thrusters should be light to moderate and allow you to perform the reps in 3 sets or less. For the rope climbs, 27 total reps is no joke. If you are not regularly accumulating rope climb/pull-up volume, you should scale the total number of reps to align with your capacity. Consider reps schemes like 9-6-3 or 6-4-2. If you are tackling the Rx’d volume, the first 12 reps should take no more than 6 minutes to complete.

Intermediate option:

For time:

21 thrusters

9 rope climbs to 12 feet

15 thrusters

6 rope climbs to 12 feet

9 thrusters

3 rope climbs to 12 feet

♀ 65 lb

♂ 95 lb

Beginner option:

For time:

21 thrusters

9 pull-to-stands

15 thrusters

6 pull-to-stands

9 thrusters

3 pull-to-stands

♀ 45 lb

♂ 65 lb

Coaching cues:

Cut down the amount of pulls it takes to get to the top of the rope by trying to bring your knees to your elbows before you stand up and reach for your next pull.

Resources:

The Thruster

The Rope Climb (Wrapping)

The Rope Climb (Basket)

Modified Rope Climb

The Grip-Saving Way To Rope Climb

CrossFit Hero and Tribute Workouts

Saturday 241005

For time:

100 double-unders

50 GHD sit-ups

25 power cleans

50 GHD sit-ups

100 double-unders

♀ 105 lb

♂ 155 lb

Scaling:

Today’s workout is a pyramid-style workout with a moderately loaded barbell sandwiched between a few bodyweight movements. The management of the power cleans in this workout should be much different from yesterday's squat snatch workout. Today, the loading should allow you to perform a combination of touch-and-go reps and fast singles. Push to finish the power cleans in 3 minutes or less. As for the GHD sit-ups, if you are not regularly performing this movement, you should scale the reps and range of motion.

Intermediate option:

For time:

50 double-unders

30 GHD sit-ups to parallel

25 power cleans

30 GHD sit-ups to parallel

50 double-unders

♀ 75 lb

♂ 115 lb

Beginner option:

For time:

50 single-unders

25 sit-ups

15 power cleans

25 sit-ups

50 single-unders

♀ 35 lb

♂ 45 lb

Coaching cues:

Relax the quads when you are seated on the GHD. The knees should be bent as you lay back, then squeeze the quads, drive the heels down, and reach for the foot pads to complete the sit-up. This happens on every rep.

Resources:

The Double-Under

The GHD Sit-Up

The Power Clean

Training the GHD Sit-Up

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Friday 241004

Complete as many reps as possible in 10 minutes of:

Squat snatch

♀ Body weight

♂ Body weight

Scaling:

Today’s workout is all about weightlifting stamina with a moderate-to-heavy barbell. Adjust the loading to maintain at least 3 reps per minute. Do not expect to perform many, if any, touch-and-go reps. Instead, focus on performing singles and managing your rest time between reps. Consider taking 5 to 20 seconds between reps, and remember to breathe.

Intermediate option:

Complete as many reps as possible in 10 minutes of:

Squat snatch

♀ 3/4 body weight

♂ 3/4 body weight

Beginner option:

Complete as many reps as possible in 10 minutes of:

Power snatch

♀ 1/2 body weight

♂ 1/2 body weight

Coaching cues:

There is no “sneaking” under the barbell. James Brown said it best: “You gotta get up to get down.”

Resources:

The Snatch

The Power Snatch

In Defense of High-Rep Olympic Lifts

Thursday 241003

Featured Article:

Developing CrossFit Coaches for Lifelong Career and Success

Coaching in CrossFit is a continuous journey of growth and development, where success relies on fostering critical thinking, lifelong learning, and giving constructive feedback. Elite coaches like Nicole Christensen exemplify the importance of always evolving, understanding that even with years of experience, there is more to learn. Structured feedback, ongoing education, and embracing responsibility are key components in developing great coaches who not only improve their own skills but also enhance the gym experience for members. By fostering a culture of continuous improvement and mentorship, CrossFit gyms can ensure long-term success and stronger athlete-coach relationships.

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Wednesday 241002

For time:

800-meter run

25 kipping pull-ups

800-meter run

25 strict pull-ups

800-meter run

25 weighted pull-ups

♀ 20 lb

♂ 35 lb

Scaling:

Today’s workout is a longer endurance- and stamina-based effort. The run distance stays the same and the difficulty of the pull-up increases. For athletes who are capable of performing the variety of these pull-ups but not the volume, consider adjusting the reps to no less than 15 and adjusting the load of the dumbbell to accommodate your capacity. If you can not perform a particular pull-up in this workout, scale to a challenging variation based on the suggestions below. Aim to keep the run efforts to around 5 minutes or less. The weighted pull-ups will take the most time; however, these should not take more than 5 minutes to complete.

Modification suggestions:

Kipping pull-ups - Reduce reps, jumping pull-ups

Strict pull-ups - Reduce reps, banded pull-ups, ring rows

Weighted pull-ups - Reduce reps, reduce load, banded pull-ups,   ring rows

Intermediate option:

For time:

800-meter run

20 kipping pull-ups

800-meter run

20 strict pull-ups

800-meter run

20 weighted pull-ups

♀ 10 lb

♂ 15 lb

Beginner option:

For time:

400-meter run

12 jumping pull-ups

400-meter run

12 ring rows

400-meter run

12 banded pull-ups

Coaching cues:

Just because a movement is strict does not mean that the movement needs to be “slow.”

Resources:

Running Workshop: Pose Alignment

The Kipping Pull-Up

The Strict Pull-Up

Weighted Pull-Up Variations

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Tuesday 241001

30-20-10 reps for time of:

Single-arm Russian kettlebell swings, right arm

Single-arm Russian kettlebell swings, left arm

Kettlebell goblet squats

♀ 53 lb

♂ 70 lb

Scaling:

There is one goal for today's workout: hang on to the kettlebell for as long as possible. The loading of the kettlebell should allow you to perform at least 10 single-arm swings every time you pick up the bell. The same is true for the goblet squats. Try to hang on for bigger sets, and don’t put the kettlebell down when you get to your set of 10. Aim to complete today’s workout in 10 minutes or less.

Intermediate option:

30-20-10 reps for time of:

Single-arm Russian kettlebell swings, right arm

Single-arm Russian kettlebell swings, left arm

Kettlebell goblet squats

♀ 35 lb

♂ 53 lb

Beginner option:

20-15-10 reps for time of:

Single-arm Russian kettlebell swings, right arm

Single-arm Russian kettlebell swings, left arm

Kettlebell goblet squats

♀ 18 lb

♂ 26 lb

Coaching cues:

In the single-arm Russian swing, pull the chest up away from the kettlebell and let gravity bring it back down between the legs.

Resources:

Single-Arm Russian Kettlebell Swing

CAP Demo | Kettlebell Front (Goblet) Squat

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Monday 240930

Complete as many rounds and reps as possible in 12 minutes of:
10 ring dips

20 box jump-overs

♀ 24-inch box

♂ 30-inch box

Scaling:

Today’s workout is a classic gymnastics couplet. The kip of the ring dips and the jumping in the box jump-overs is more closely related than you think. Prepare for this combination to get spicy. Scale the difficulty of each movement to be able to complete at least 4 rounds.

Intermediate option:

Complete as many rounds and reps as possible in 12 minutes of:

5 ring dips + 5 jumping ring dips

20 box jump-overs

♀ 20-inch box

♂ 24-inch box

Beginner option:

Complete as many rounds and reps as possible in 12 minutes of:

5 foot-assisted ring dips

10 box step-overs

♀ 20-inch box

♂ 24-inch box

Coaching cues:

At the bottom of the ring dip, try to keep your legs somewhat straight. Then, to get to the top of the dip, bring your knees to your chest quickly and press the rings into your pockets.

Resources:

The Ring Dip

Kipping Ring Dip

CAP Demo | Box Jump-Over Variations

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Saturday 240928

7 rounds for time of:

7 hang cleans

7 front squats

7 shoulder-to-overheads

7 bar-facing burpees

♀ 75 lb

♂ 115 lb

Post time to comments.

Scaling:

This is going to be a grind! The goal is to try to complete each set of barbell reps unbroken. Use the burpees as a place to breathe. We suggest stepping back and up, not rushing them so you can hang on to the barbell as soon as you get back there. Hold back slightly on Rounds 1-4 so you have enough in the tank to go hard on the last 3 rounds. A good goal is to keep each round under 1:15-1:40. Elite athletes may be able to keep rounds to under a minute.

Intermediate option:

7 rounds for time of:

7 hang cleans

7 front squats

7 shoulder-to-overheads

7 bar-facing burpees

♀ 65 lb

♂ 95 lb

Beginner option:

7 rounds for time of:

5 hang cleans

5 front squats

5 shoulder-to-overheads

5 bar-facing burpees

♀ 55 lb

♂ 75 lb

Coaching cues:

The barbell wants to rest on the shoulders in the rack position in both the front squat and the shoulder-to-overhead. Keep the elbows up to create this shelf and a better opportunity to maintain unbroken reps.

Resources:

The Hang Power Clean

The Front Squat

The Push Press

The Push Jerk

Bar-Facing Burpee Efficiency Tips

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