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:

View the CrossFit map

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:

View the CrossFit map

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

Find a gym near you:

View the CrossFit map

Featured photo:

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

Tuesday 240604

Every minute on the minute for 5 minutes complete:

5 clean and jerks (touch and go)

- Rest 1 minute.

- Increase load each minute as you are able.

Every minute on the minute for 5 minutes complete:

3 clean and jerks (touch and go)

- Rest 1 minute.

- Increase load each minute as you are able.

Every minute on the minute for 5 minutes complete:

1 clean and jerk

- Increase load each minute as you are able.

Post heaviest loads for each EMOM to comments.

Scaling:

Today’s effort is meant to challenge your barbell cycling with a heavier load. Increase the load across as many sets as possible, building to your heaviest sets of 5, 3, and 1. The sets of 5 and 3 are meant to be unbroken (touch and go). You will be limited in load based on your technical competence with the clean and jerk. Start light, dial in technique, and increase load as you develop quality movement patterns. Use the remaining time in each minute to rest and/or add load to the barbell.

Intermediate option:

Same as Rx’d

Beginner option:

Same as Rx’d

Resources:

The Clean and Jerk

Find a gym near you:

View the CrossFit map

Featured photo:

Taken by Johany Jutras at the North America West Semifinal by West Coast Classic.

Monday 240603

As many rounds and reps as possible in 8 minutes of:

4 ring muscle-ups

8 back squats

♀ 125 lb

♂ 185 lb

Post total rounds and reps to comments.

Scaling:

Today’s workout is on the shorter side, but advanced athletes will be able to accumulate a good amount of volume. Less-experienced athletes should adjust the movements to perform at least 1 round every 2 minutes. If you are performing the prescribed number of ring muscle-ups, you should be able to complete 4 reps in 1 minute or less. The barbell should be a moderate weight you can move for unbroken reps in each round. Push the pace on the back squats and give yourself as much time as possible for the muscle-ups.

Intermediate option:

As many rounds and reps as possible in 8 minutes of:

2 ring muscle-ups

8 back squats

♀ 95 lb

♂ 135 lb

Beginner option:

As many rounds and reps as possible in 8 minutes of:

4 low-ring muscle-up transitions

8 back squats

♀ 55 lb

♂ 75 lb

Resources:

The Kipping Muscle-up

The Back Squat

Find a gym near you:

View the CrossFit map

Featured photo:

Taken by Ruby Wolff at the Oceania Semifinal by Torian Pro.

Saturday 240601

For time:

150 double-unders

125 sit-ups

100 box step-ups

75 deadlifts

50 burpees

25 strict handstand push-ups

♀ 20-inch box and 75-lb barbell

♂ 24-inch box and 115-lb barbell

Post time to comments.

Scaling:

Today’s effort is chipper-style and extends into the longer time domain. Advanced athletes can push to finish in sub-18 minutes. However, expect most to complete this challenge in the 20- to 25-minute range. Choose scaling options that allow you to keep moving through the higher volume of reps. The load of the barbell should be light and allow you to perform at least 15-20 reps unbroken.

Intermediate option:

For time:

100 double-unders

90 sit-ups

80 box step-ups

75 deadlifts

50 burpees

25 pike push-ups

♀ 20-inch box and 65-lb barbell

♂ 24-inch box and 95-lb barbell

Beginner option:

For time:

80 single-unders

40 sit-ups

40 box step-ups

40 deadlifts

30 burpees

20 dumbbell shoulder presses

♀ 12-inch box, 55-lb barbell, and 15-lb dumbbells

♂ 20-inch box, 75-lb barbell, and 20-lb dumbbells

Resources:

The Double-under

The AbMat Sit-up

The Box Step-up

The Deadlift

The Burpee

The Strict Handstand Push-up

The Dumbbell Press

One More Weekend of Semifinals Competition!

Read: "How To Watch the 2024 CrossFit Semifinals"

Find a gym near you:

View the CrossFit map

Featured photo:

Taken by Johany Jutras at the North America West Semifinal by West Coast Classic.

Friday 240531

As many rounds and reps as possible in 14 minutes of:

7 hang power cleans

7 front squats

♀ 145 lb

♂ 205 lb

Post total rounds and reps to comments.

Scaling:

Moving this moderately heavy barbell is going to get way more metabolic than you want it to. Use a load that allows you to complete the hang power cleans in 1-3 sets and the front squats in 1-2 sets throughout the entire workout. Breaks are expected, however, the goal is to keep marching forward and maintain at least 1 round every 2 minutes.

Intermediate option:

As many rounds and reps as possible in 14 minutes of:

7 hang power cleans

7 front squats

♀ 105 lb

♂ 155 lb

Beginner option:

As many rounds and reps as possible in 14 minutes of:

7 hang power cleans

7 front squats

♀ 55 lb

♂ 75 lb

Resources:

The Hang Power Clean

The Front Squat

One More Weekend of Semifinals Competition!

Read: "How To Watch the 2024 CrossFit Semifinals"

Find a gym near you:

View the CrossFit map

Featured photo:

Taken by Ruby Wolff at the Oceania Semifinal by Torian Pro.

Wednesday 240529

For time:

42-30-18

Alternating dumbbell snatches

Calorie row

♀ 35 lb

♂ 50 lb

Post time to comments.

Scaling:

Today’s effort is a sprint. Hang on to the dumbbell and push the pace on the rower. How long can you keep the gas pedal on the floor? The load of the dumbbell should allow you to perform at least 15-20 reps unbroken. Advanced athletes should try to go unbroken.

Intermediate option:

For time:

42-30-18

Alternating dumbbell snatches

Calorie row

♀ 20 lb

♂ 35 lb

Beginner option:

For time:

30-20-10

Alternating dumbbell snatches

Calorie row

♀ 10 lb

♂ 15 lb

Resources:

The Dumbbell Power Snatch

Rowing

Find a gym near you:

View the CrossFit map

Semifinals Are Back!

Read: "How To Watch the 2024 CrossFit Semifinals"

Featured photo:

Taken by Ginnie Coleman Photography at the North America West Semifinal by West Coast Classic.

Tuesday 240528

For time:

10-second L-sit

10 box jump-overs

20-second L-sit

10 box jump-overs

30-second L-sit

10 box jump-overs

40-second L-sit

10 box jump-overs

50-second L-sit

10 box jump-overs

60-second L-sit

♀ 24 inches

♂ 30 inches

Post time to comments.

Scaling:

Today’s workout is in the short-to-moderate time domain. If you can maintain bigger stretches on the L-sit holds and minimize breaks, you should be close to finishing at the 10-minute mark. To stay within that window, find a variation of the L-sit hold that allows you to consistently hold for 10 to 15+ seconds before breaking. If you can hold your option with ease for 45 seconds to 1 minute, try a more challenging option. The box should be a little taller than you want it to be on the jump-overs, and expect your fatigued hip flexors to make jumping a bit more difficult. Consider stepping down from the top of the box. This is not only a safety concern, it is one way to keep yourself moving at a steady pace.

Intermediate option:

For time:

10-second L-sit (bent legs)

10 box jump-overs

20-second L-sit (bent legs)

10 box jump-overs

30-second L-sit *(bent legs)

10 box jump-overs

40-second L-sit (bent legs)

10 box jump-overs

50-second L-sit (bent legs)

10 box jump-overs

60-second L-sit (bent legs)

♀ 20 inches

♂ 24 inches

Beginner option:

For time:

10-second L-sit drill: seated leg raises

10 box step-overs

20-second L-sit drill: seated leg raises

10 box step-overs

30-second L-sit drill: seated leg raises

10 box step-overs

40-second L-sit drill: seated leg raises

10 box step-overs

50-second L-sit drill: seated leg raises

10 box step-overs

60-second L-sit drill: seated leg raises

♀ 12 inches

♂ 20 inches

Resources:

The L-Sit

L-Sit Drills

CAP Demo: Box Jump-over Variations

CAP Demo: Box Step-overs

Find a gym near you:

View the CrossFit map

Featured photo:

Taken by Anna Bartlet at the Europe Semifinal by French Throwdown.

Monday 240527

Murph

For time:

Run 1 mile

100 pull-ups

200 push-ups

300 air squats

Run 1 mile

*Partition the pull-ups, push-ups, and squats as needed.

*If you’ve got a 14/20-lb vest or body armor, wear it.

Or:

Hero workout of your choice

Review the list of Hero workouts and honor someone with an all-out effort.

Post your choice of workout and result to comments.

If you perform Murph, don’t forget to log your score in the Progress tab in the CrossFit app.

You can also support the Murph Challenge by officially registering at themurphchallenge.com or by donating directly to the LT Michael P. Murphy Memorial Scholarship Foundation at murphfoundation.org.

Today’s workout was created in 2005 in memory of Navy Lt. Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, 2005. This workout was one of Mike’s favorites, and he’d named it “Body Armor.” It is now referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Compare to 230529.

Scaling:

By design, most Hero workouts are meant to be extremely grueling, arduous, and mentally challenging. Many contain a very high volume of reps. Keep in mind that “challenging” is a relative term and athletes should adjust workouts to align with their physical and psychological tolerances. If you are performing Murph, partition the pull-ups, push-ups, and squats as needed. Consider 20 sets of 5 pull-ups, 10 push-ups, and 15 air squats or 10 rounds of 10 pull-ups, 20 push-ups, and 30 air squats. If you have completed Murph previously, consider performing the pull-ups, push-ups, and air squats unpartitioned. Beginner athletes should reduce the work to a level that is attainable yet still challenging.

Intermediate option:

For time:

Run 1 mile

50 pull-ups

100 push-ups

150 air squats

Run 1 mile

*Partition the pull-ups, push-ups, and squats as needed. Head out for the second run no later than 25 minutes into your workout.

Or:

Hero workout of your choice.

Review the list of Hero workouts and honor someone with an all-out effort.

Beginner option: 
For time:

Run 800 meters

Then, 10 rounds of:

5 ring rows

10 push-ups with hands elevated on a box

15 air squats

Then, run 800 meters

*Partition the pull-ups, push-ups, and squats as needed. Head out for the second run no later than 20 minutes into your workout.

Or:

Hero workout of your choice.

Review the list of Hero workouts and honor someone with an all-out effort.

Resources:

The Kipping Pull-up

The Push-up

The Air Squat

Murph Hero Workout

Memorial Day Murph: An Origin Story

Fallen But Not Forgotten: How CrossFit’s Hero Workouts Honor Fallen Service Members

Download the CrossFit Games app

Find a gym near you:

View the CrossFit map

Featured photo:

The Murph Challenge