Tuesday 240702

Guest Programmer – Christian Harris

June 24-July 7, 2024

For time:

50 dumbbell box step-ups

40 box jumps

30 dumbbell thrusters

♀ 20-inch box and 35-lb dumbbells

♂ 24-inch box and 50-lb dumbbells

Scaling:

The goal for today’s workout is to finish in under 8 minutes. Keep the dumbbell box step-ups to big sets of around 10. The 40 box jumps should be a smooth and steady pace with a step down each rep. The dumbbell thrusters at the end are a gut check. Start with a minimum set of 10 reps and manage from there with the remaining reps. Modify accordingly to meet the intended stimulus.

Intermediate option:

For time:

50 dumbbell box step-ups

40 box jumps

30 dumbbell thrusters

♀ 20-inch box and 20-lb dumbbells

♂ 24-inch box and 35-lb dumbbells

Beginner option:

For time:

30 dumbbell box step-ups

25 box jumps

20 dumbbell thrusters

♀ 12-inch box and 10-lb dumbbells

♂ 20-inch box and 15-lb dumbbells

Coaching Cues:

If you notice you land excessively low during box jumps, think about pushing your feet harder into the floor as you jump, and visualize getting your hips higher above the box at the peak of your jump. If you find yourself clipping your toes on the edge or stomping down against the box, keep pulling your legs up toward your body until you land on top.

Resources:

The Box Step-up

The Box Jump

The Dumbbell Thruster

Beating Box Jump Fear

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Monday 240701

Guest Programmer – Christian Harris

June 24-July 7, 2024

Every minute on the minute for 20 minutes:

Minute 1:  6 clean and jerks

Minute 2: 12 strict handstand push-ups

Minute 3: 60 double unders

Minute 4: 14/18-calorie row

♀ 95-lb barbell

♂ 135-lb barbell

Scaling:

Today’s workout is a 20-minute EMOM which stands for “every minute on the minute.” There are 4 minutes to rotate through, so you will do 5 rounds of each movement. Minute 1 begins with 6 clean and jerks, which should be an opportunity to choose a loading that allows for touch-and-go reps. For Minute 2, allow no more than 45 seconds to complete the 12 strict handstand push-ups. Consider modifying to kipping handstand push-ups if you’re only able to complete a couple of reps strict. Modify the double-unders to singles if needed. For the row, athletes will need to push to get that amount of calories completed within the minute. This one rewards those who start each minute on time and finish the work quickly, so move fast!

Intermediate option:

Every minute on the minute for 20 minutes:

Minute 1: 6 clean and Jerks

Minute 2: 6 handstand push-ups

Minute 3: 30 double-unders

Minute 4: 9/12-calorie row

♀ 65-lb barbell

♂ 95-lb barbell

Beginner option:

Every minute on the minute for 20 minutes:

Minute 1: 6 clean and Jerks

Minute 2: 6 push-ups from the knees

Minute 3: 30 single-under

Minute 4: 6/9-calorie row

♀ 35-lb barbell

♂ 45-lb barbell

Coaching Cues:

Resources:

The Clean and Jerk

The Strict Handstand Push-Up

The Double-Under

Rowing

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Featured photo:

Saturday 240629

Guest Programmer – Christian Harris

June 24-July 7, 2024

Snatch 3-2-2-1-1-1 reps

Finish with 10 minutes of working on pegboards.

Scaling:

The first part of today’s workout presents a chance to challenge yourself with weights that push your limits. Focus completely on today's lifts — they should demand your full attention. Experienced and intermediate athletes might aim for personal records with max-effort lifts. Beginners should use today to refine technique and become accustomed to heavier weights.

The objective in the second part is to develop confidence with pegboard technique and improve spatial awareness. Take advantage of this low-intensity setting to practice this intricate skill. Advanced athletes may consider performing 1-2 reps every minute for 10 minutes. Intermediate and beginner athletes may work on pegboard pull-up variations. Try 1-2 sets of 3-5 reps of each variation.

Pegboard pull-up variations include:

-Feet on wall, even grip

-Feet on wall, uneven/staggered grip

-Dead hang, even grip

-Dead hang, uneven/staggered grip

Intermediate option:

Same as Rx’d.

Beginner option:

Same as Rx’d.

Coaching Cues:

Think of the snatch like a race car driving around a turn on a track. If the car goes too fast around the turn, it will run off the track. Instead, the car is patient around the turn. As it gets into the next straight away, it steps on the gas and takes off. In terms of the snatch, if you move too quickly around the knees, you will “run off the track.” You will get pulled out of position and the lift will be lost. Instead, you must be patient as you pass the knees. Once you get past the knees and brush the thighs, you can step on the gas and execute the lift.

Resources:

The Snatch

The Power Snatch

The Glassman Chipper

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Featured photo:

Photo by Meg Ellery at the North America West Semifinal by West Coast Classic.

Friday 240628

Guest Programmer – Christian Harris

June 24-July 7, 2024

Operation Red Wings

For time:

3/4-mile run  (1,200 meters)

Then,

16 rounds for time of:

8 toes-to-bars

8 burpee box jump-overs

Then,

47 goblet squats

♀20-inch box and a 53-lb kettlebell

♂24-inch box and a 70-lb kettlebell

On June 28, 2005, an MH-47 Chinook helicopter carrying a Quick Reaction Force of eight Navy SEALs and eight Army Night Stalkers (members of the U.S. Army's 160th Special Operations Aviation Regiment) were killed in action during Operation Red Wings in Kunar Province, Afghanistan. This part of the operation was an attempt to rescue Lt. Michael P. Murphy, Gunner’s Mate 2nd Class Danny Dietz, Sonar Technician 2nd Class Matthew Axelson, and Hospital Corpsman 2nd Class Marcus Luttrell, who had been cut off and outnumbered by Taliban fighters during a reconnaissance mission deep behind enemy lines. Three of the four SEALs on the ground were killed — Murphy, Axelson, and Dietz — with Luttrell being the lone survivor. The other eight SEALs and eight Night Stalkers were killed when the MH-47 Chinook, coming in to aid the ground team, was shot down by an enemy RPG and the helicopter broke apart, crashing down into the side of a mountain.

- ¾-mile run to commemorate the three out of four SEALs killed on the ground

- 16 rounds to commemorate the 16 service members killed during the rescue attempt

- 8 toes-to-bars to commemorate the eight Night Stalkers

- 8 burpee box jump-overs to commemorate the eight SEALs

- 47 goblet squats for the MH-47 Chinook that was lost

Scaling:

This workout is meant to be very grueling and mentally challenging. The workout begins with a ¾-mile (or 1,200-meter) run. From there, it’s a 16-round couplet of 8 toes-to-bars and 8 burpee box jump-overs. It’s a relatively small amount of work for 1 round, but it will compound over time. The redundancy will make this as much of a mental test as a physical one, so keep your head in it and find a way to keep yourself going. After the 16th round is complete, the workout finishes with 47 goblet squats. All athletes should reduce the work to a level that is attainable yet challenging.

Intermediate option:

For time:

3/4-mile run (1,200 meters)

Then,

12 rounds for time of:

6 knees-to-chest

6 burpee box jump-overs

Then,

47 goblet squats

♀20-inch box and a 35-lb kettlebell

♂24-inch box and a 53-lb kettlebell

Beginner option:

For time:

600-meter run

Then,

8 rounds for time of:

6 hanging knee raises

6 burpee box step-ups

Then,

47 air squats

♀12-inch box

♂20-inch box

Coaching Cues:

The figure-4 position is key to efficient running mechanics. To continue to develop running skills, practice standing with one leg up in a figure-4 hold.

Keep your shoulders over your hips, hips over your heel, and the heel of your lifted leg in line with the knee.

From there, work on quickly switching legs and holding the figure-4 without changing your overall body position.

Take these positions into your warm-up and workout for Operation Red Wings, and notice the difference in efficiency and speed!

Resources:

Running Workshop: Pose Alignment

The Kipping Toes-to-bar

The Burpee Box Jump-Over

More on Operation Red Wings

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Wednesday 240626

Guest Programmer – Christian Harris

June 24-July 7, 2024

For time:

5 rope climbs to 15 feet

25 deadlifts

50 wall-ball shots

200-foot farmers carry

50 wall-ball shots

25 deadlifts

5 rope climbs to 15 feet

♀ 155-lb barbell, 50-lb dumbbells, 14-lb medicine ball to a 9-foot target

♂ 225-lb barbell, 70-lb dumbbells, 20-lb medicine ball to a 10-foot target

Scaling:

Today’s pyramid workout is going to be a grind with each movement effectively fatiguing the following movement. For example, the rope climbs will affect your grip during the deadlifts, while the deadlifts will tax your legs for the wall-ball shots, and so on. Advanced athletes can push to finish under 12-13 minutes. However, expect most to complete today’s workout in the 15- to 20-minute range. Choose scaling and loading options that allow you to keep moving consistently. Use a load for the deadlifts that will allow you to complete them in 3 or less sets the first time through.

Intermediate option:

For time:

5 rope climbs to 12 feet

25 deadlifts

50 wall-ball shots

200-foot farmers carry

50 wall-ball shots

25 deadlifts

5 rope climbs to 12 feet

♀ 95-lb barbell, 25-lb dumbbells, 10-lb medicine ball to a 9-foot target

♂ 135-lb barbell, 40-lb dumbbells, 14-lb medicine ball to a 10-foot target

Beginner option:

For time:

5 lying-to-standing rope climbs

18 deadlifts

24 wall-ball shots

200-foot farmers carry

24 wall-ball shots

18 deadlifts

5 lying-to-standing rope climbs

♀ 55-lb barbell, 10-lb dumbbells, 6-lb medicine ball to a 9-foot target

♂ 75-lb barbell, 15-lb dumbbells, 10-lb medicine ball to a 10-foot target

Resources:

The Rope Climb (Wrapping)

The Rope Climb (Basket)

The Deadlift

The Wall-ball Shot

The Dumbbell Farmers Carry

The Grip-saving Way to Rope Climb

Rope Climb Modification

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Featured photo:

Taken by Charlotte Foerschler at CrossFit Canvas in Caldwell, Idaho.

Tuesday 240625

Guest Programmer – Christian Harris

June 24-July 7, 2024

50-40-30 reps for time of:

GHD sit-ups

Calories on the ski erg

* Complete a 100-foot handstand walk after each set.

Scaling:

Today’s workout will test your ability to handstand walk under a good amount of midline fatigue. The goal here is to keep your sets on the GHD sit-ups to 4 sets or less and ski-erg calories at a pace that allows you to kick up into the handstand walk with minimal transition time. Consider modifying the handstand walk to either a bear crawl for the same distance or 5-4-3 reps of wall walks. Some may experience a bit of “vertigo” due to the repetitive up-and-down movements. If you don’t have experience with this combination of movements, consider reducing the reps of the sit-ups and calories on the ski erg, and the distance on the handstand walk.

Intermediate option:

30-20-10 reps for time of:

GHD sit-ups to parallel

Calories on the ski erg

* Complete a 50-foot handstand walk after each set.

Beginner option:

20-15-10 reps for time of:

Sit-ups

Calories on the ski erg

* Complete a 50-foot bear crawl after each set.

Resources:

The GHD Sit-up

Training the GHD Sit-up

The Handstand Walk

The AbMat Sit-up

The Bear Crawl

The Wall Walk

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Featured photo:

Taken by Roarke Bouffe of David Segun at 2022 Fittest in Cape Town in Stellenbosch, South Africa.

Monday 240624

Guest Programmer – Christian Harris

June 24-July 7, 2024

At 0:00:

12 squat cleans, weight 1

36 pull-ups

12 squat cleans

At 10:00:

6 squat cleans, weight 2

18 bar muscle-ups

6 squat cleans

♀ 105 lb and 155 lb

♂ 155 lb and 225 lb

Scaling:

Today, we have two sprint-style chippers with rest in between. For the first chipper, the load of the barbell should feel light to moderate, allowing you to do touch-and-go reps. On the second chipper, the load should be considerably heavier with most athletes doing singles on the barbell. Don’t be surprised if the pull-ups and bar muscle-ups feel more challenging coming off the squat cleans. Modify the pull-ups to jumping or assisted pull-ups, and the bar muscle-ups to jumping bar muscle-ups or pull-ups. We want to ride the line of keeping the foot on the gas, but not blowing up on the gymnastics movements. Trust yourself and let’s see what you’ve got!

Intermediate option:

At 0:00:

12 squat cleans, weight 1

24 pull-ups

12 squat cleans

At 10:00:

6 squat cleans, weight 2

12 bar muscle-ups

6 squat cleans

♀ 65 lb and 95 lb

♂ 95 lb and 135 lb

Beginner option:

At 0:00

12 squat cleans

24 ring rows

12 squat cleans

At 10:00:

6 squat cleans

12 burpee pull-ups*

6 squat cleans

* Pull-up bar should hit the athlete’s forearm when arms are extended overhead.

♀ 35 lb

♂ 45 lb

Resources:

Guest Programming: Learn more about Christian Harris and watch his welcome video.

The Clean

The Kipping Pull-up

The Kipping Bar Muscle-up

The Ring Row

The Burpee Pull-up With Greg Amundson

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Saturday 240622

Complete as many reps as possible in 14 minutes of:

1,200-meter ruck

24 toes-to-bars

12 push jerks

Max box step-ups with your ruck in the remaining time

♀ 125-lb barbell, 30-lb ruck, and 20-inch box

♂ 185-lb barbell, 45-lb ruck, and 24-inch box

Post total step-ups reps to comments.

Scaling:

Today’s chipper-style workout challenges you to get through the first three exercises before you can earn a score. If you want more time with the box step-ups, you need to move quickly. Athletes should reduce the distance of the ruck, the difficulty of the toes-to-bars, and the load of the push jerks to give themselves at least 90 seconds to perform max reps of the box step-ups with the ruck. Some athletes could have several minutes, but that means they need to be moving! Athletes should start with the ruck, take it off for the toes-to-bars and push jerks, and then put the ruck back on for the box step-ups.

Intermediate option:

Complete as many reps as possible in 14 minutes of:

1,200-meter ruck

24 knees-to-armpits

12 push jerks

Max box step-ups with your ruck in the remaining time

♀ 95-lb barbell, 20-lb ruck, 20-inch box

♂ 135-lb barbell, 30-lb ruck, and 24-inch box

Beginner option:

Complete as many reps as possible in 14 minutes of:

800-meter run

24 hanging knee raises

12 push presses

Max box step-ups in the remaining time

♀ 35-lb barbell and 20-inch box

♂ 45-lb barbell and a 24-inch box

Resources:

Get GORUCK Ballistic Trainers™

An Intro to Rucking — Get Started

The Toes-to-bar

The Push Jerk

The Push Press

Drills for the Toes-to-bar

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Featured photo:

Taken by Nam Vo of Jeff Adler at the 2022 Atlas Games in Montréal, Canada.

Friday 240621

For time:

40-30-20-10

Medicine-ball cleans

120-90-60-30

Double-unders

♀ 14 lb

♂ 20 lb

Post time to comments.

Scaling:

Don’t underestimate today’s workout. The medicine-ball clean is deceptive and very effective. The load should be light and allow you to perform at least 20 reps unbroken. Some athletes may be able to go unbroken on all sets. Even though the ball is light, don’t cheat the movement. Focus on hitting full hip extension and pulling your body under the ball on each rep. Sneaking under the ball before full hip extension may be faster, but that technique will only get you so far when it comes to a squat clean with a heavy barbell. Less-experienced athletes should reduce the load and reps of the cleans as well as the difficulty of the double-unders.

Intermediate option:

For time:

40-30-20-10

Medicine-ball cleans

Double-unders

♀ 10 lb

♂ 14 lb

Beginner option:

For time:

30-20-10-5

Medicine-ball cleans

30-20-10-5

Single-unders

♀ 6 lb

♂ 10 lb

Resources:

The Medicine-ball Clean

The Double-under

The Single-under

Medicine-ball Clean Progression

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Featured photo:

Taken by Ruby Wolff at a Level 2 Seminar at CrossFit Marrickville in Marrickville, Australia.

Wednesday 240619

Strict Lynne

5 rounds for max reps of:

Bodyweight bench presses

Strict pull-ups

Post reps for both exercises in all rounds to comments.

Compare to similar 180409.

Compare to similar 190318.

Scaling:

This workout offers 5 max-effort attempts at each exercise, regardless of how you modify the movements. Choose something that will allow you to perform at least 7 reps of each, even as you fatigue. Give yourself at least 3 minutes (no more than 5 minutes) of rest after the pull-ups before beginning the next round of bench presses so you recover enough to get another big set. Less-experienced athletes should reduce the load of the barbell and the difficulty of the pull-up. All athletes should perform the bench presses with a buddy — spotting this movement is super important. If you don’t have a spotter, don’t push to failure. You may also consider using dumbbells as an alternative.

Intermediate option:

5 rounds for max reps of:

3/4-bodyweight bench presses

Pull-ups

Beginner option:

5 rounds for max reps of:

Push-ups

Ring rows

Resources:

The Bench Press

The Strict Pull-up

The Kipping Pull-up

The Push-up

The Ring Row

The Secret to Pull-ups

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Featured photo:

2022 CrossFit Games Spectator Workout Area