Tuesday 240618

5 rounds for total calories:

On a 2-minute clock:

10 power snatches

10 lateral burpees over the barbell

Max-calorie row in the remaining time

- Rest 2 minutes between each round.

♀ 95 lb

♂ 135 lb

Post total calories to comments.

Scaling:

Today’s workout leaves the difficulty up to you. The intention is to sprint through the first two movements and have at least 40 seconds on the rower to accumulate calories. The load of the barbell should be on the lighter side of moderate and allow you to perform 3-5+ touch-and-go reps. Fast singles might be the way to go for some. When in doubt, go lighter and move faster. Once you are done with the snatches, get right into the burpees and try not to stop. Can anyone hold 20 calories or more on the rower? Less-experienced athletes should reduce the load of the barbell and number of burpees to give themselves enough time on the rower. Time to go visit the pain cave.

Intermediate option:

5 rounds for total calories:

On a 2-minute clock:

10 power snatches

10 lateral burpees over the barbell

Max-calorie row in the remaining time

- Rest 2 minutes between each round.

♀ 65 lb

♂ 95 lb

Beginner option:

4 rounds for total calories:

On a 2-minute clock:

7 power snatches

7 lateral burpees over the barbell

Max-calorie row in the remaining time

- Rest 2 minutes between each round.

♀ 35 lb

♂ 45 lb

Resources:

The Power Snatch

The Burpee

Rowing

CAP Demo: Lateral Burpee Over Bar

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Featured photo:

Lateral burpees over a barbell at the 2022 CrossFit Games Mock Affiliate.

Monday 240617

5 rounds, each for time, of:

Run 800 meters

Rest 3 minutes

Post time for each interval to comments.

Compare to 221119.

Scaling:

In today’s workout, we are going to tackle 5 half-mile runs. The half-mile is arguably one of the most challenging events in track. The goal is to run each interval as quickly as possible. With a significant amount of rest, aim to perform each run in a similar time. Newer athletes should reduce the distance to ensure they complete each interval in less than 5 minutes. Intermediate athletes can perform this workout as prescribed. Have fun!

Intermediate option:

Same as Rx’d

Beginner option:

4 rounds, each for time, of:

Run 600 meters

Rest 3 minutes

Resources:

Running Fundamentals With Doug Katona

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Featured photo:

Taken by Roarke Bouffe of Semifinal athlete Jessica Ubisse at the 2024 Renegade Games in Vanderbijlpark, South Africa.

Saturday 240615

3 rounds for time of:

10 muscle-ups

10 forward rolls

20 alternating single-leg squats

20-meter handstand walk

Compare to 101203.

Post time to comments.

Scaling:

Today’s workout is a bit off the beaten path and will definitely get you out of your comfort zone. This workout is a true expression of coordination, agility, accuracy, and balance (the neurological skills in the 10 general physical skills). Without these skills, learning new movements and connecting the dots becomes very difficult. For most, expect this workout to be on the slower, less-intense side of fitness — this is OK. Today is a great day to practice skills and challenge yourself with new movements. Less-experienced athletes should reduce the difficulty of each movement, but maintain the movement function to the best of their ability (e.g., scale the handstand walk to a bear crawl). Have fun today!

Intermediate option:

3 rounds for time of:

5 muscle-ups

10 forward rolls

20 alternating single-leg squats

10-meter handstand walk

Beginner option:

3 rounds for time of:

5 low-ring muscle-up transitions

5 forward rolls

20 alternating reverse lunges

10-meter bear crawl

Resources:

The Muscle-up

The Forward Roll

The Single-leg Squat

The Handstand Walk

The Bear Crawl

Find a gym near you:

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Featured photo:

Bear Crawls at the 2022 CrossFit Games Mock Affiliate

Friday 240614

"The Chief" in honor and recognition of all past and present CPOs

Max rounds in 3 minutes of:

3 power cleans

6 push-ups

9 air squats

♀ 95 lb

♂ 135 lb

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles to comments.

Compare to 230506.

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the U.S. Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission, and devotion to country.

Scaling:

Today we have a benchmark workout that was introduced in September of 2008. The goal is to choose options that allow you to perform at least 3 rounds per cycle. The load of the barbell should be relatively light and allow for touch-and-go reps. Push the gas pedal down on this workout and try to hang on while maintaining full range of motion for each movement. Can anyone reach 30 rounds? Less-experienced athletes should reduce the load and the total number of cycles. Let’s get after it today!

Intermediate option:

Max rounds in 3 minutes of:

3 power cleans

6 push-ups

9 air squats

♀ 85 lb

♂ 125 lb

Rest 1 minute. Repeat for a total of 5 cycles.

Beginner option:

Max rounds in 3 minutes of:

3 power cleans

6 push-ups from the knees

9 air squats

♀ 35 lb

♂ 45 lb

Rest 1 minute. Repeat for a total of 3 cycles.

Resources:

The Power Clean

The Push-up

The Air Squat

Find a gym near you:

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Featured photo:

Taken by RXdPhotography at WIT London.

Wednesday 240612

3 rounds for time:

400-meter farmers carry

35 GHD sit-ups

♀ 20-lb dumbbells

♂ 35-lb dumbbells

Post time to comments.

Scaling:

Today’s workout is a midline march and a bit of a grind. The goal is to hang on to the dumbbells for as long as possible on the farmers carries and complete each round of the GHD sit-ups in 3 sets or less. If you can jog with the weights, do it. Each farmers carry should take no more than 5 minutes to complete. Expect the sit-ups to make the carries a bit more challenging. Focus on standing up taller on the carries to help open up your lungs so you can breathe more efficiently. Less-experienced athletes should reduce the load of the dumbbells, the distance of the farmers carry, and the difficulty of the sit-up. Work hard and have fun today!

Intermediate option:

3 rounds for time:

400-meter farmers carry

20 GHD sit-ups to parallel

♀ 15-lb dumbbells

♂ 20-lb dumbbells

Beginner option:

3 rounds for time:

200-meter farmers carry

15 AbMat sit-ups

♀ 10-lb dumbbells

♂ 15-lb dumbbells

Resources:

The Dumbbell Farmers Carry

The GHD Sit-up

The AbMat Sit-up

Find a gym near you:

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Featured photo:

Taken by Charlotte Foerschler at the North America West Semifinal by West Coast Classic.

Tuesday 240611

For time:

20 wall walks

10 rope climbs to 15 feet, starting from a seated position on the floor

Post time to comments.

Scaling:

Today’s workout is a gymnastics chipper. Move at a sustainable pace. The goal is to manage muscular fatigue and build stamina. Be sure you can perform at least 3 wall walks in a minute before committing to the prescribed version — this means finishing 20 reps in approximately 7 minutes or less. Be sure you can complete at least 1 rope climb per minute. Less-experienced athletes should reduce the reps and range of motion for both movements. Push the pace where you are able, but be prepared to slow down to avoid failure. Work hard and have fun!

Intermediate option:

For time:

12 wall walks

10 rope climbs to 15 feet

Beginner option:

For time:

12 inchworms + 2 push-ups (at the bottom of each inchworm)

20 rope climbs, lying to standing

Resources:

The Wall Walk

The Rope Climb (Wrapping)

The Rope Climb (Basket)

Find a gym near you:

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Featured photo:

Taken by Adam Bow at the North America West Semifinal by West Coast Classic.

Monday 240610

CrossFit Service Cup, Workout 3

Kelly Brown

5 rounds for time:

440-meter row

10 box jumps

10 deadlifts

10 wall-ball shots

♀ 24-inch box, 185-lb barbell, and 14-lb med ball

♂ 30-inch box, 275-lb barbell, and 20-lb med ball

Time cap: 25 minutes

Compare to 201113.

Post times or rounds/reps to comments.

Scaling:

Today's workout is the final 2024 Service Cup workout in honor of CrossFit Kids Seminar Staff Flowmaster Kelly Brown who died on Sept. 15, 2020, after a courageous five-year battle with ovarian cancer.

This workout is a grind that rewards a consistent and steady pace. Aim to complete each round in 5 minutes or less. The load of the barbell should allow you to perform at least 3 unbroken deadlifts every time you pick it up. The prescribed load of the medicine ball has been adjusted from the original workout to make it more accessible for the Service Cup. If you are not signed up for the Service Cup, feel free to use the original load for the wall-ball shots (20/30 lb). Work hard and have fun.

Intermediate option:

5 rounds for time:

440-meter row

10 box jumps

10 deadlifts

10 wall-ball shots

♀ 20-inch box, 95-lb barbell, and 10-lb med ball

♂ 24-inch box, 135-lb barbell, and 14-lb med ball

Beginner option:

3 rounds for time:

440-meter row

10 box step-ups

10 deadlifts

10 wall-ball shots

♀ 12-inch box, 55-lb barbell, and 6-lb med ball

♂ 20-inch box, 75-lb barbell, and 10-lb med ball

Resources:

Rowing

The Box Jump

The Box Step-up

The Deadlift

The Wall-ball Shot

CrossFit Hero and Tribute Workouts

Find a gym near you:

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Featured photo:

Taken by RXdPhotography at CrossFit Shapesmiths in London, England.

Saturday 240608

CrossFit Service Cup, Workout 2

Randy

For time:

75 power snatches

♀ 55 lb

♂ 75 lb

Time cap: 10 minutes

Compare to 240410.

Post time or reps to comments.

Scaling:

Today's workout is the second 2024 Service Cup workout in honor of Randy Simmons, an LAPD SWAT team member who died in the line of duty on Feb. 7, 2008.

This is a fast, lightweight barbell-cycling workout similar to the benchmark workout, Isabel. Choose a load that allows you to perform at least 10 unbroken reps every time you pick up the barbell. The load should feel light (very light for some). Reduce the load so you can perform multiple reps unbroken and complete the workout in less than 8 minutes. Athletes who are less familiar with Olympic lifting should take time to drill the mechanics of the snatch and reduce the load and reps.

Intermediate option:

For time:

50 power snatches

♀ 45 lb

♂ 55 lb

Beginner option:

For time:

40 power snatches

♀ 35 lb

♂ 45 lb

Resources:

The Power Snatch

CrossFit Hero and Tribute Workouts

Find a gym near you:

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Featured photo:

Taken by Jessé Motta at VP CrossFit in São Paulo, Brazil.

Friday 240607

CrossFit Service Cup, Workout 1

Daniel

For time:

50 pull-ups

400-meter run

21 thrusters

800-meter run

21 thrusters

400-meter run

50 pull-ups

♀ 65 lb

♂ 95 lb

Time cap: 20 minutes

Compare to 221221.

Post time or reps to comments.

Scaling:

Today's workout is the first 2024 Service Cup workout in honor of Army Sgt. 1st Class Daniel Crabtree, who was killed in action on June 8, 2006, while serving in Al Kut, Iraq.

This workout is pyramid-style with a moderate time domain. Use a light load for the thrusters that allows you to reach proper depth and maintain sound mechanics. You should be able to complete the thrusters in no more than 3 sets and in 90 seconds or less. Scale each element as needed to start the 800-meter run by about 7 minutes into the workout, allowing for completion in under 20 minutes. Complete the pull-ups in sets of 10+ and aim for no more than 5 sets, or 3 minutes, to finish each set of 50 reps.

Intermediate option:

For time:

25 pull-ups or jumping pull-ups

400-meter run

15 thrusters

400-meter run

15 thrusters

400-meter run

25 pull-ups or jumping pull-ups

♀ 45 lb

♂ 65 lb

Beginner option:

For time:

25 assisted pull-ups

400-meter run

15 thrusters

400-meter run

15 thrusters

400-meter run

25 assisted pull-ups

♀ 35 lb

♂ 45 lb

Resources:

The Kipping Pull-up

The Thruster

CrossFit Hero and Tribute Workouts

Find a gym near you:

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Wednesday 240605

For time:

Bike 10,000 meters

Post time to comments.

Compare to 180621.

Scaling:

Today we have a long, monostructural workout. Do your best to get out of the gym and ride the bike that has been collecting dust in the back of your garage. If necessary, a stationary bike or other monostructural exercise like rowing or running will work. Newer athletes should reduce the distance to complete the workout in around 20 minutes.

Substitutions:

5,000-meter row or SkiErg

5,000-meter run

Intermediate option:

For time:

Bike 7,500 meters

Beginner option:

As far as possible in 20 minutes of:

Biking

Resources:

Programming Lecture, Movement Modalities

Watch Test 1 From the 2023 CrossFit Games: RIDE

- Men

- Women

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Featured photo:

Taken by Charlotte Foerschler at the North America West Semifinal by West Coast Classic.