Tuesday 240827

Back squat 1-1-1-1-1-1-1 reps

Goal is 85% and above on every set

Rest 3 to 4 minutes between sets.

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Scaling:

The goal here is to start heavy and stay heavy. For those who know their recent max, holding 85% and above will be a great challenge. For all athletes, and particularly those who are newer to strength days, work at a weight that is challenging, but still enables you to maintain sound mechanics.

Intermediate option:

Same as Rx’d.

Beginner option:

Back squat 3-3-3-3-3-3 reps

To make a lift more challenging, add an active pause at the bottom of the squat instead of increasing the weight. Strength will come from the quality and the time under tension, rather than from a heavier load on a single squat, especially if you load suboptimal positions.

Resources:

The Back Squat

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Monday 240826

30-25-20-15-10 reps for time of:

Double-under crossovers

Toes-to-bars

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Scaling:

This is a twist on the classic CrossFit benchmark Annie. The idea is to increase the difficulty of the rope skill and mix it with a more advanced gymnastics movement. It is expected that you will trip more with the double-under crossovers than with the standard double-under. You may need to add a few singles between the doubles, but keep chipping away. The goal is to make it less than 7 minutes for the more proficient athletes, and up to 15 minutes for less-experienced athletes in order to practice these skills.

Intermediate option:

21-18-15-12-9 reps for time of:

Double-under crossover attempts

Toes-to-bars

Beginner option:

15-12-9-6-3 reps for time of:

Single-under crossovers

Hanging knee raises

Resources:

Double-Under Crossovers at the CrossFit Games

Single-Under Crossovers

The Kipping Toes-to-Bar

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Saturday 240824

With a partner, on a running clock, for time:

At 0:00

10 rounds each:

7/10-calorie Assault bike

Rest

At 12:00

5 rounds each:

30 wall-ball shots

♀ 14 lb

♂ 20 lb

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Scaling:

The goal is to finish the bike calories in under 30 seconds in each round, including transition time. You should be aiming to complete the first part in 10 minutes or less.  Adjust the calories as needed to have a solid 15- to 20-second sprint each round.

The second portion is intended to be unbroken and done in 1 minute per round per person. Adjust the number of reps to challenge each partner to go hard.

Intermediate option:

With a partner, on a running clock, for time:

At 0:00

10 rounds each:

5/8-calorie Assault bike

Rest

At 12:00

5 rounds each:

20 wall-ball shots

♀ 14 lb

♂ 20 lb

Beginner option:

With a partner, on a running clock, for time:

At 0:00

10 rounds each:

20-second effort on Assault bike

Rest

At 12:00

5 rounds each:

10 wall-ball shots

♀ 6 lb

♂ 10 lb

Resources:

Air Bike Setup

Rogue Echo Bike

The Wall-Ball Shot

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Friday 240823

Muscle snatch 1-1-1 reps

Snatch balance 1-1-1-1 reps

Squat snatch 1-1-1-1-1 reps

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Scaling:

The goal of this session is to use the muscle snatch and snatch balance to build confidence with a heavier load and get ready to PR your squat snatch. If you need to scale the complexity of the movement, you can reduce the load or the range of motion for both the snatch balance and the squat snatch.

Intermediate option:

Same as Rx’d.

Beginner option:

Hang muscle snatch 1-1-1 reps

Overhead squat 2-2-2-2 reps

Hang power snatch 1-1-1-1-1 reps

Resources:

The Muscle Snatch

The Snatch Balance

The Snatch

The Overhead Squat

The Hang Power Snatch

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Wednesday 240821

3 rounds for time of:

800-meter run

1 legless rope climb to 15 feet

3 rope climbs to 15 feet

30 GHD sit-ups

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Scaling:

This is a longer-duration workout with a target of around 20 to 25 minutes. Reduce the volume and skill complexity as needed, then fight to keep it under 25 minutes rather than simply adding a time cap. First, reduce the height of the rope climb, then reduce the volume of rope climbs and/or GHD sit-ups, and reduce the run distance to keep each effort to 5 minutes or less. Beginners who are not experienced with rope climbs can use today to practice the foot hook — hold on to the rope and establish the foot hook, then hold for up to 10 seconds per effort.

Intermediate option:

3 rounds for time of:

800-meter run

1 legless rope climb to 10 feet

2 rope climbs to 15 feet

20 GHD sit-ups

Beginner option:

3 rounds for time of:

600-meter run

3 10-second foot holds

20 AbMat sit-ups

Resources:

The Rope Climb (Legless)

The Rope Climb (Wrapping)

The Rope Climb (Basket)

The GHD Sit-Up

The AbMat Sit-Up

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Tuesday 240820

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

Push jerks

Front squats

♀ 125 lb

♂ 185 lb

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Scaling:

This is intended to be 5 to 8 minutes of work. Quality of movement will be rewarded compared with the grunt work from yesterday. This workout should be done after strong technique practice to focus on hip extension and the receiving position in the jerk, and bar path and the front rack in the front squat.

Some athletes should expect to be able to complete each set unbroken, but there is still value in staying heavy if you need to break the sets of 6 and 8 in half and the set of 10 into as many as 3 sets  if necessary to preserve sound technique.

Intermediate option:

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

Push jerks

Front squats

♀ 105 lb

♂ 155 lb

Beginner option:

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

Push jerks

Front squats

♀ 55 lb

♂ 75 lb

Resources:

The Push Jerk

The Front Squat

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Monday 240819

6 rounds for time of:

14/18-calorie row

30-foot sandbag carry

♀ 100 lb

♂ 150 lb

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Scaling:

Today’s workout is a medium-duration sprint. The goal is to be under 10 minutes for the best and 12 minutes and under for everyone else. The row should be scaled to take less than a minute in the first 3 rounds, and the sandbag carry should be at a loading that allows you to grab it and go unbroken for all 6 rounds. This is a low-skill workout — put your head down and do the work. Nothing other than your desire to take a break should slow you down. If you do not have a sandbag, hold two kettlebells or dumbbells in the front-rack position and walk the same distance.

Intermediate option:

6 rounds for time of:

12/15-calorie row

30-foot sandbag carry

♀ 70 lb

♂ 100 lb

Beginner option:

6 rounds for time of:

8/10-calorie row

30-foot plate carry

♀ 25-lb plate

♂ 45-lb plate

Resources:

Rowing Technique Tips

Sandbag Training

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Saturday 240817

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

6 lateral burpees over a dumbbell

12 dumbbell front-rack lunges

24 double-unders

♀ 35-lb dumbbells

♂ 50-lb dumbbells

Scaling:

Today’s workout keeps the reps low and challenges you to keep moving for the full 10 minutes. Advanced athletes should try to perform a round every 1:00-1:30 and hang on. Less-experienced athletes should aim to complete a round every 2:00. Look to reduce the loading of the dumbbells to something you can perform unbroken reps for the entire workout. Perform the burpees over a single dumbbell (do not stack the dumbbells on top of each other).

Intermediate option:

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

6 lateral burpees over a dumbbell

12 dumbbell front-rack lunges

30 seconds of double-unders

♀ 20-lb dumbbells

♂ 35-lb dumbbells

Beginner option:

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

6 lateral burpees over a dumbbell

12 single-dumbbell goblet lunges

24 single-unders

♀ 10-lb dumbbells

♂ 15-lb dumbbells

Coaching cues:

Does it sometimes feel like your jump rope is getting shorter as you perform double-unders? Check your arms. If your hands move away from your sides, you're bound to trip up. Think about bending your elbows and flicking your wrists down toward the floor.

Resources:

The Dumbbell Front-Rack Lunge

The Double-Under

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Friday 240816

Complete 1 complex every 3 minutes for a total of 7 sets for max load:

1 power clean

1 hang squat clean

1 shoulder-to-overhead

-Add load as technique allows.

Scaling:

Today’s workout is a lifting complex. Once you perform the power clean, the barbell should not return to the ground until you complete the shoulder-to-overhead or if you fail a rep. The goal is to build up to your heaviest weight in the complex. After completing the complex, you should have around 2:30 of rest. Take this rest time to recover and prepare for the next lift. During this time, you can also add weight, subtract weight, or keep it the same.

All athletes should not let their intensity overshadow the importance of lifting with proper technique. If your technique is good, then add load. If you feel yourself getting sloppy, reduce the loading or try to improve your technique at the same load.

Intermediate option:

Same as Rx’d.

Beginner option:

Complete 1 complex every 3 minutes for a total of 7 sets:

1 power clean

1 hang power clean

1 front squat

1 shoulder-to-overhead

-Add load as technique allows.

Coaching cues:

Do you catch yourself jumping forward during your cleans? It could be due to an early arm pull. Think about shrugging the bar up to your shoulders and only bending your elbow at the very last moment to pull your body under the bar.

Resources:

The Power Clean

The Hang Squat Clean

The Hang Power Clean

The Front Squat

The Push Press

The Push Jerk

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Wednesday 240814

4 rounds for time of:

15 box jumps

400-meter run

♀ 30-inch box

♂ 36-inch box

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Compare to 221107.

Scaling:

Today’s workout should be a moderate time-domain effort. The 15 high box jumps are meant to be a challenge, particularly after running hard. Choose a manageable box height, but one that is a little outside your comfort zone. If you can, select a box that allows you to jump instead of performing step-ups to a taller box (barring an injury). Prior to starting the workout, practice using your hands to get down from the top of the box. Once you are standing tall on top of the box, squat down and place your hands on the box. With your hands on the box, you can step down to the ground or jump down. This will speed up your transition between reps and make the descent off the box safer.

Intermediate option:

4 rounds for time of:

15 box jumps

400-meter run

♀ 24-inch box

♂ 30-inch box

Beginner option:

3 rounds for time of:

15 box step-ups

400-meter run

♀ 12-inch box

♂ 20-inch box

Coaching cues:

If you catch yourself landing hard on your box jumps, think about bringing your knees up as you jump and landing as quietly as you can. This will improve efficiency and save energy.

Resources:

The Box Jump

The Box Step-Up

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