Friday 240830
Friday 240830
Weighted strict muscle-up 1-1-1 reps
Then,
For time:
30 ring muscle-ups
*Every time you break, perform 10 box jumps.♀ 24 inches
♂ 30 inchesPost loads and time to comments.
Scaling:
Today, the goal is to see how much weight you can hold with your legs, using a medicine ball or on a weight belt around your waist, while performing a strict muscle-up. If you cannot perform a strict muscle-up, consider a strict weighted or unweighted pull-up. Beginner athletes can work on the low-ring muscle-up progression for 15 minutes. All athletes should add weight in a way that enables them to safely descend from the muscle-up or pull-up.After the weighted strict muscle-ups, complete 30 muscle-ups for time. Push so you approach failure in your sets to avoid accumulating excess box jumps. With that said, if you have not yet reached 30 reps, cap the workout at a max of 6 sets.
Intermediate option:
Weighted strict pull-up 1-1-1 repsThen,
6 sets for max reps:
Ring muscle-ups
*Following each set, complete 10 box jumps.♀ 24 inches
♂ 30 inchesBeginner option:
15 minutes to practice the low-ring muscle-up progressionThen,
5 rounds for time:
6 ring muscle-up transitions
10 box jumps or step-ups♀ 12 inches
♂ 20 inchesResources:
The Strict Muscle-Up
The Kipping Muscle-Up
Developing a Muscle-Up
Training Threshold, Part 2: Muscle-Up
The Box JumpFind a gym near you:
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Thursday 240829
Thursday 240829
Rest day
Featured Article
Training at a CrossFit affiliate is an ideal scenario. Here, we have all the necessary equipment and a built-in community of friends, supporters, and coaches dedicated to our success. But even if we go to a great affiliate, that doesn’t mean we need to forgo our own gym. With a workout area at home, we can work on the many movements included in CrossFit programming any time we want. Knocking out a few pull-ups or muscle-up transition drills while watching our favorite TV show is a great strategy to improve our pull-ups or muscle-ups. Every morning or evening is an opportunity to do some mobility work and practice air squats, thrusters, handstands, or any other skill we want to master.
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Wednesday 240828
Wednesday 240828
7 rounds for time of:
7 single-dumbbell devil’s presses
100-meter single-dumbbell carry♀ 35 lb
♂ 50 lbPost time to comments
Scaling:
The goal of today is to keep moving. This is grunt work with a low level of technique involved. Don’t use the dumbbell as a reason to take breaks. Try to complete this workout in under 15 minutes.Intermediate option:
7 rounds for time of:
7 single-dumbbell devil’s presses
100-meter single-dumbbell carry♀ 20 lb
♂ 35 lbBeginner option:
7 rounds for time of:
7 single-dumbbell devil’s presses
100-meter run♀ 15 lb
♂ 20 lbResources:.
Single-Arm Kettlebell Farmers CarryFind a gym near you:
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Tuesday 240827
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.
Post loads to comments.
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 repsTo 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 SquatFind a gym near you:
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Monday 240826
Monday 240826
30-25-20-15-10 reps for time of:
Double-under crossovers
Toes-to-barsPost times to comments.
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-barsBeginner option:
15-12-9-6-3 reps for time of:
Single-under crossovers
Hanging knee raisesResources:
Double-Under Crossovers at the CrossFit Games
Single-Under Crossovers
The Kipping Toes-to-BarFind a gym near you:
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Saturday 240824
Saturday 240824
With a partner, on a running clock, for time:
At 0:00
10 rounds each:
7/10-calorie Assault bikeRest
At 12:00
5 rounds each:
30 wall-ball shots♀ 14 lb
♂ 20 lbPost time to comments.
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 bikeRest
At 12:00
5 rounds each:
20 wall-ball shots♀ 14 lb
♂ 20 lbBeginner option:
With a partner, on a running clock, for time:At 0:00
10 rounds each:
20-second effort on Assault bikeRest
At 12:00
5 rounds each:
10 wall-ball shots♀ 6 lb
♂ 10 lbResources:
Air Bike Setup
Rogue Echo Bike
The Wall-Ball ShotFind a gym near you:
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Friday 240823
Friday 240823
Muscle snatch 1-1-1 reps
Snatch balance 1-1-1-1 reps
Squat snatch 1-1-1-1-1 reps
Post loads to comments.
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 repsOverhead 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 SnatchFind a gym near you:
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Wednesday 240821
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-upsPost time to comments.
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-upsBeginner option:
3 rounds for time of:
600-meter run
3 10-second foot holds
20 AbMat sit-upsResources:
The Rope Climb (Legless)
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The GHD Sit-Up
The AbMat Sit-UpFind a gym near you:
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Tuesday 240820
Tuesday 240820
2-4-6-8-10 reps for time of:
Push jerks
Front squats♀ 125 lb
♂ 185 lbPost time to comments.
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 lbBeginner option:
2-4-6-8-10 reps for time of:
Push jerks
Front squats♀ 55 lb
♂ 75 lbResources:
The Push Jerk
The Front SquatFind a gym near you:
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Monday 240819
Monday 240819
6 rounds for time of:
14/18-calorie row
30-foot sandbag carry♀ 100 lb
♂ 150 lbPost time to comments
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 lbBeginner option:
6 rounds for time of:
8/10-calorie row
30-foot plate carry♀ 25-lb plate
♂ 45-lb plateResources:
Rowing Technique Tips
Sandbag TrainingFind a gym near you:
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