Tuesday 240716

10-8-6-4-2 reps for time of:

Squat snatch

-Complete a 200-foot shuttle run after each set to be completed in 25-foot segments.

♀ 125 lb

♂ 185 lb

Post time to comments.

Scaling:

Today’s workout is meant to be a sprint with heavy legs. Athletes who are proficient with the squat snatch and fast with their change of direction on the shuttles can complete this workout in around 8 minutes. However, most athletes can expect their legs to be full of lead after the first round. Stay focused on your squat snatch technique and do not take one rep for granted. Missing a rep in this workout can be devastating. Intermediate athletes who are looking to get stronger should challenge themselves to use a heavier load and scale the reps to 5-4-3-2-1. This will be a great way to target a strength weakness. However, do not mistake the increased loading with a neglect of technique. If you want to increase the weight and your strength in this movement, your technique needs to be on point.

Intermediate option:

10-8-6-4-2 reps for time of:

Squat snatch

-Complete a 200-foot shuttle run after each set to be completed in 25-foot segments.

♀ 95 lb

♂ 135 lb

Beginner option:

9-7-5 reps for time of:

Power snatch + overhead squat

-Complete a 200-foot shuttle run after each set to be completed in 25-foot segments.

♀ 35 lb

♂ 45 lb

Coaching cues:

When overhead squatting think, "rotate and elevate.”

With a PVC or stick, relax your shoulders. Rotate your arms until your elbows face the ground and your armpits are forward. Now, elevate  by pressing up into the barbell.

Resources:

The Snatch

The Power Snatch

The Overhead Squat

What is a Snatch?

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Monday 240715

Filthy 50

For time:

50 box jumps

50 jumping pull-ups

50 kettlebell swings

50 walking-lunge steps

50 knees-to-elbows

50 push presses

50 hip extensions

50 wall-ball shots

50 burpees

50 double-unders

♀ 20-inch box, 26-lb kettlebell, 35-lb push press, 14-lb ball

♂ 24-inch box, 35-lb kettlebell, 45-lb push press, 20-lb ball

Record your Filthy 50 score in the CrossFit app and/or post to comments.

Compare to 230909.

Scaling:

Today’s workout is a classic chipper of 500 reps of 10 movements called the Filthy Fifty. The workout was originally programmed on June 19, 2005. This longer workout is characterized by intermediate-level bodyweight movements and light loads that allow people to keep moving with limited rest. Newer athletes should reduce the volume and use movement modifications that ensure large sets and short rest breaks.

Intermediate option:

For time:

50 box jumps

50 jumping pull-ups

50 kettlebell swings

50 walking-lunge steps

50 knees-to-elbows

50 push presses

50 hip extensions

50 wall-ball shots

50 burpees

50 double-unders

♀ 16-inch box, 18-lb kettlebell, 25-lb push press, 10-lb ball

♂ 20-inch box, 26-lb kettlebell, 35-lb push press, 14-lb ball

Beginner option:

For time:

30 box jumps

30 jumping pull-ups

30 kettlebell swings

30 walking-lunge steps

30 hanging leg raises

30 push presses

30 hip extensions

30 wall-ball shots

30 burpees

30 single-unders

♀12-inch box, 9-lb kettlebell, 15-lb push press, 8-lb ball

♂16-inch box, 18-lb kettlebell, 25-lb push press, 10-lb ball

Coaching cues:

The jumping pull-up offers a major dose of intensity while simultaneously building strength, body awareness, and coordination. It’s easily scalable as athletes raise or lower the height of the jump and/or use more or less of their upper vs. lower body, building the strength, stamina, and skill required to master the pull-up.

Resources:

WOD Demo: Filthy Fifty

The Box Jump

Jumping Pull-Up Demo

The Kettlebell Swing

The Walking Lunge

The Knees-to-Elbow

The Push Press

The Hip Extension

The Wall-Ball Shot

The Burpee

The Double-Under

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Saturday 240713

For time:

Ruck 5 miles

or

Run 6 miles

♀ 30 lb

♂ 45 lb

Post time to comments.

Compare to similar 240203.

Scaling:

Today’s workout challenges you to get outside and move with weight for more than an hour (for most). Expect this to be both a mental and physical grind. If you’re new to rucking or a newer athlete, move at a march pace and reduce the distance to complete the run or ruck in no more than 35 minutes. If you’re more experienced, feel free to pick up the pace. For the 6-mile run option, consider your recent 5K run effort and attempt to hold a more manageable pace. For clarity, the run option is meant to be completed without load.

Intermediate option:

Same as Rx’d.

Beginner option:

For time:

Ruck 2 miles

or

Run 3 miles

♀ 10 lb

♂ 15 lb

Coaching cues:

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:

TDC Completes Fasted Ruck With Thomas DeLauer and Friends

5K Run at Coast Range CrossFit

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Friday 240712

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

12 dumbbell deadlifts

9 dumbbell hang power cleans

6 dumbbell shoulder-to-overheads

♀ 35-lb dumbbells

♂ 50-lb dumbbells

Post time to comments.

Scaling:

Today’s workout should look oddly familiar. This is a dumbbell variation of the Hero workout DT. The loading of the dumbbells should be on the lighter side of moderate and allow you to perform all 27 reps in 3 sets or less. More advanced athletes should try to maintain unbroken reps for as many rounds as possible, while less-experienced athletes should consider strategic breaks to keep moving through the rounds. For example, perform 11 deadlifts, then break. After a quick breath, perform your 12th deadlift and move right into 8 hang power cleans before breaking. After a quick breath, perform your last hang power clean and finish the round by completing 6 shoulder-to-overheads. The goal for everyone is to perform at least 5 total rounds, but can anyone get 10?

Intermediate option:

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

12 dumbbell deadlifts

9 dumbbell hang power cleans

6 dumbbell shoulder-to-overheads

♀ 20-lb dumbbells

♂ 35-lb dumbbells

Beginner option:

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

12 dumbbell deadlifts

9 dumbbell hang power cleans

6 dumbbell shoulder-to-overheads

♀ 10-lb dumbbells

♂ 15-lb dumbbells

Coaching cues:

Training with dumbbells is a potent way to address muscle imbalances, requiring stabilization on each side and improving overall coordination.

Dumbbells are also a great tool to reduce the complexity of lifts like the snatch and clean for newer athletes and those with front-rack limitations.

Resources:

The Dumbbell Deadlift

The Dumbbell Hang Clean

The Dumbbell Push Jerk

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Wednesday 240710

3 rounds for time of:

800/1,000-meter row

150-foot handstand walk

Post time to comments.

Scaling:

Today’s workout is a longer effort. Getting upside down is much more challenging when you are exhausted. Advanced athletes should aim to push the pace on the rower. This will test capacity in the handstand walk. Less-experienced athletes should conserve energy on the rower in preparation for the handstand walk. Intermediate athletes who have handstand walks, but struggle with longer distances, should challenge themselves to grind through today’s workout. If necessary for time constraints, scale to 2 rounds, but keep the prescribed distances.

Intermediate option:

3 rounds for time of:

800/1,000-meter row

75-foot handstand walk

Beginner option:

3 rounds for time of:

400/500-meter row

75-foot bear crawl

Coaching cues:

Row at a submaximal effort that allows for a quick transition to the handstand walk variation. Shoot to row at or slightly faster than your average 5K pace. Due to the combination of movements, try to relax your shoulders while focusing on an aggressive leg drive on the row, and potentially reduce your pace for the last 100 meters to allow for better performance on the handstand walking.

Resources:

Rowing

The Handstand Walk

Handstand Walk WOD Demo

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Tuesday 240709

For load:

10-10-7-7-4-4-1-1

Back squat

Post load to comments.

Compare to 240105.

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:

Back squat 10-7-4-1 reps

Coaching cues:

Fight through the sticking point — drive your heels down, push your knees apart, and let your chest lead you to the top.

Resources:

The Back Squat

Heavy Days

Heavy Day: Full Class Coaching Demonstration

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Monday 240708

For time:

30 strict ring muscle-ups

Compare to 220603.

Post times to comments.

Scaling:

Today’s workout is a single-modality gymnastics effort. More advanced athletes should challenge their muscular stamina and move through the reps as quickly as possible. Less-experienced athletes who have the capacity to perform a few strict muscle-ups should try to accumulate as many as possible in a 15-minute window. Athletes without the capacity to perform strict muscle-ups should choose modifications that work both pulling and pushing strength (e.g., strict pull-ups, banded strict pull-ups, false-grip ring rows, strict ring dips, and push-ups).

Intermediate option:

Complete as many reps as possible in 15 minutes:

Strict muscle-ups

Beginner option:

10 rounds for time:

3 ring rows

3 push-ups

Coaching cues:

Before you simply skip today, consider this: The muscle-up might be difficult to perform, but it is also unrivaled in building upper-body strength and perhaps most important of all, a critical survival skill.

This movement gets you from under things to on top of them. And when it comes to preparing for the unknown and unknowable, that might be one of the most important adaptations to develop.

Don’t have a muscle-up yet? No problem. Note today’s scaling options and dedicate some time to improving skill and building strength to get there.

Resources:

The Strict Muscle-up

Developing a Muscle-up

The Muscle-up

A New Way to Work Toward Muscle-ups

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Saturday 240706

Guest Programmer – Christian Harris

June 24-July 7, 2024

12 rounds for time of:

200-meter sprint

200-meter jog

Start and finish with a 1,600-meter jog.

Do this at a track if possible.

Scaling:

Today's session features a total of 8,000 meters of running, including the warm-up and cool-down. Take necessary rests after the warm-up and before transitioning into the cool-down. During the 12 rounds, maintain continuous effort by alternating between 200 meters at a sprint pace and 200 meters at a recovery jog. Feel free to take the recovery jog as slow as you need — walking is perfectly fine. Enjoy this workout!

Intermediate option:

Same as Rx’d.

Beginner option:

6 rounds of:

200-meter run

200-meter jog

Start and finish with a 400-meter jog

Do this at a track if possible.

Coaching Cues:

Stay in the moment. Don’t worry about the intervals to come or stress about the ones you’ve completed. Find a pace you can maintain and push to the finish. Each time you think you can’t do another, prove to yourself you can. In doing so, you’ll build resilience for every other aspect of life.

Resources:

Chris Hinshaw: The Running Man

Building Threshold

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Friday 240705

Guest Programmer – Christian Harris

June 24-July 7, 2024

In 2 minutes:

7/10-calorie Echo bike

10 burpees over the bar

In remaining time, max squat clean thrusters

Rest 2 minutes between rounds.

*Repeat for a total of 5 rounds or stop if you complete 50 squat clean thrusters before 5 rounds.

♀ 65-lb barbell

♂ 95-lb barbell

Scaling:

This interval workout is designed to challenge your limits — push hard for 2 minutes, then optimize your recovery to sustain consistent performance throughout each set. Aim to complete the bike segment in around 45 seconds, with some pushing for closer to 35 seconds or less. Focus on finding a quick pace on the bike that allows you to seamlessly transition to the burpees. After finishing the 10 burpees, use the remaining time to accumulate squat clean thrusters. If you complete 50 reps, the workout is over, otherwise this is a 5-round workout for max reps.

Be sure to prioritize recovery between rounds with the one-to-one work-to-rest ratio, ensuring you maintain intensity throughout. Embrace the challenge today and aim to hold onto the barbell until the very last second!

Intermediate option:

In 2 minutes:

7/10-calorie Echo bike

10 burpees over the bar

In remaining time, max squat clean thrusters*

Rest 2 minutes between rounds.

*Repeat for a total of 5 rounds or stop if you complete 50 squat clean thrusters before 5 rounds.

♀ 55-lb barbell

♂ 75-lb barbell

Beginner option:

In 2 minutes:

5/8-calorie Echo bike

7 burpees over the bar

In remaining time, max squat clean thrusters*

Rest 2 minutes between rounds.

*Repeat for a total of 5 rounds or stop if you complete 50 squat clean thrusters before 5 rounds.

♀ 35-lb barbell

♂ 45-lb barbell

Coaching cues:

Every thruster requires moving from full flexion to full extension against gravity, challenging almost every major muscle group.

The thruster is a powerful way to push physical adaptation and improve everyday life, from moving a heavy suitcase to an overhead bin to playing with your kids, and so much more.

Resources:

Bar-Facing Burpee Efficiency Tips

The Clean

The Thruster

The Squat Clean Thruster With Nuno Costa

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Wednesday 240703

Guest Programmer – Christian Harris

June 24-July 7, 2024

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

5 L pull-ups

10 dumbbell bench presses

150-meter run

♀ 35-lb dumbbells

♂ 50-lb dumbbells

Scaling:

Today’s workout draws inspiration from the classic benchmark Cindy. The L pull-ups will present the biggest challenge. Aim to complete the L pull-ups in 2 sets or fewer, keep the dumbbell bench presses unbroken, and run as smooth as possible to manage fatigue before returning to the pull-up bar. Modify the L pull-up to tucked pull-ups or kipping pull-ups if needed. Who's getting 10+ rounds?

Intermediate option:

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

5 strict pull-ups

10 dumbbell bench presses

150-meter run

♀ 20-lb dumbbells

♂ 35-lb dumbbells

Beginner option:

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

5 ring rows

10 dumbbell bench presses

150-meter run

♀ 10-lb dumbbells

♂ 15-lb dumbbells

Coaching cues:

The L pull-up develops upper-body pulling strength similar to the way improving a 1-rep-max snatch can improve one’s Isabel time. As you continue to develop your top-end strength, all other pull-up variations become comparatively easier.

Resources:

The L Pull-up

Scaling Pull-Ups for Beginners

Running Workshop: Falling = Living

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