Saturday 240720
Saturday 240720
3 rounds for time of:
50 alternating single-leg squats
3 rope climbs to 15 feet
800-meter runPost time to comments.
Scaling:
Today’s workout is a longer effort. Expect the single-leg squats to tax your hip flexors and quads, making the rope climb and run more challenging. To overcome your taxed lower half on the rope climbs, focus on a tight foot hook to minimize any amount of slippage. As for the run, focus on running taller and elongating your lower half as you head into the next round. All athletes should aim to complete each round in 10 minutes or less.Intermediate option:
3 rounds for time:30 alternating single-leg squats
2 rope climbs to 15 feet
800-meter runBeginner option:
3 rounds for time:30 alternating reverse lunges
4 lying-to-standing rope climbs
400-meter runCoaching cues:
Having trouble balancing in a single-leg squat?Try letting your chest reach forward over your knee as you descend just enough to maintain balance and reach depth below parallel.
Resources:
The Single-Leg Squat
The Rope Climb (Wrap)
The Rope Climb (Basket)Find a gym near you:
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Friday 240719
Friday 240719
10 rounds for time of:
Swim 100 meters
Rest 1 minutePost time to comments.
Compare to similar 220716.
Scaling:
Choose a distance you can complete in 2 minutes or less. Less-competent swimmers may also extend the rest period.Intermediate option:
7 rounds for time of:
Swim 100 meters
Rest 2 minutesBeginner option:
7 rounds for time of:
Swim 50 meters
Rest 2 minutesCoaching cues:
Swimming is a skill that comes with practice and time under tension just like everything else we do within the affiliate walls.No matter your ability in the water, look at this as an opportunity to push your limitations and adapt. Scale accordingly, jump in (literally), and grow at the boundaries of your experience.
Resources:
Swim Workout TipsFind a gym near you:
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Wednesday 240717
Wednesday 240717
For time:
100 strict handstand push-upsPost time to comments.
Scaling:
Today’s workout is a single-modality gymnastics effort. More advanced athletes should challenge their muscular stamina and move through the reps as quickly as possible. Less-experienced athletes who have the capacity to perform a few strict handstand push-ups should look to accumulate as many as possible in a 15-minute window. Athletes without the capacity to perform strict handstand push-ups should choose modifications that work overhead pressing strength (e.g., handstand push-up negatives — no more than 30 today — standing or seated dumbbell shoulder presses, piked push-ups, or push-ups).Intermediate option:
Complete as many reps as possible in 15 minutes:
Strict handstand push-upsBeginner option:
For time:30 standing dumbbell shoulder presses
30 push-ups from the knees (as needed)♀ 15 lb
♂ 20 lbCoaching cues:
Just as your feet generally point forward in a squat, your hands should generally point forward in the handstand push-up. The hands may turn out slightly, as often do the feet in a squat, but aim to point your fingers toward the wall with thumbs toward each other to maximize balance and strength throughout each rep.Resources:
The Strict Handstand Push-Up
Handstand Push-Up Variations
HSPU and You: Master the MovementFind a gym near you:
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Tuesday 240716
Tuesday 240716
10-8-6-4-2 reps for time of:
Squat snatch
-Complete a 200-foot shuttle run after each set to be completed in 25-foot segments.♀ 125 lb
♂ 185 lbPost time to comments.
Scaling:
Today’s workout is meant to be a sprint with heavy legs. Athletes who are proficient with the squat snatch and fast with their change of direction on the shuttles can complete this workout in around 8 minutes. However, most athletes can expect their legs to be full of lead after the first round. Stay focused on your squat snatch technique and do not take one rep for granted. Missing a rep in this workout can be devastating. Intermediate athletes who are looking to get stronger should challenge themselves to use a heavier load and scale the reps to 5-4-3-2-1. This will be a great way to target a strength weakness. However, do not mistake the increased loading with a neglect of technique. If you want to increase the weight and your strength in this movement, your technique needs to be on point.Intermediate option:
10-8-6-4-2 reps for time of:
Squat snatch
-Complete a 200-foot shuttle run after each set to be completed in 25-foot segments.♀ 95 lb
♂ 135 lbBeginner option:
9-7-5 reps for time of:
Power snatch + overhead squat
-Complete a 200-foot shuttle run after each set to be completed in 25-foot segments.♀ 35 lb
♂ 45 lbCoaching cues:
When overhead squatting think, "rotate and elevate.”With a PVC or stick, relax your shoulders. Rotate your arms until your elbows face the ground and your armpits are forward. Now, elevate by pressing up into the barbell.
Resources:
The Snatch
The Power Snatch
The Overhead Squat
What is a Snatch?Find a gym near you:
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Monday 240715
Monday 240715
Filthy 50
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 hip extensions
50 wall-ball shots
50 burpees
50 double-unders♀ 20-inch box, 26-lb kettlebell, 35-lb push press, 14-lb ball
♂ 24-inch box, 35-lb kettlebell, 45-lb push press, 20-lb ballRecord your Filthy 50 score in the CrossFit app and/or post to comments.
Compare to 230909.
Scaling:
Today’s workout is a classic chipper of 500 reps of 10 movements called the Filthy Fifty. The workout was originally programmed on June 19, 2005. This longer workout is characterized by intermediate-level bodyweight movements and light loads that allow people to keep moving with limited rest. Newer athletes should reduce the volume and use movement modifications that ensure large sets and short rest breaks.Intermediate option:
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 hip extensions
50 wall-ball shots
50 burpees
50 double-unders♀ 16-inch box, 18-lb kettlebell, 25-lb push press, 10-lb ball
♂ 20-inch box, 26-lb kettlebell, 35-lb push press, 14-lb ballBeginner option:
For time:
30 box jumps
30 jumping pull-ups
30 kettlebell swings
30 walking-lunge steps
30 hanging leg raises
30 push presses
30 hip extensions
30 wall-ball shots
30 burpees
30 single-unders♀12-inch box, 9-lb kettlebell, 15-lb push press, 8-lb ball
♂16-inch box, 18-lb kettlebell, 25-lb push press, 10-lb ballCoaching cues:
The jumping pull-up offers a major dose of intensity while simultaneously building strength, body awareness, and coordination. It’s easily scalable as athletes raise or lower the height of the jump and/or use more or less of their upper vs. lower body, building the strength, stamina, and skill required to master the pull-up.Resources:
WOD Demo: Filthy Fifty
The Box Jump
Jumping Pull-Up Demo
The Kettlebell Swing
The Walking Lunge
The Knees-to-Elbow
The Push Press
The Hip Extension
The Wall-Ball Shot
The Burpee
The Double-UnderFind a gym near you:
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Saturday 240713
Saturday 240713
For time:
Ruck 5 miles
or
Run 6 miles♀ 30 lb
♂ 45 lbPost time to comments.
Compare to similar 240203.
Scaling:
Today’s workout challenges you to get outside and move with weight for more than an hour (for most). Expect this to be both a mental and physical grind. If you’re new to rucking or a newer athlete, move at a march pace and reduce the distance to complete the run or ruck in no more than 35 minutes. If you’re more experienced, feel free to pick up the pace. For the 6-mile run option, consider your recent 5K run effort and attempt to hold a more manageable pace. For clarity, the run option is meant to be completed without load.Intermediate option:
Same as Rx’d.Beginner option:
For time:
Ruck 2 miles
or
Run 3 miles♀ 10 lb
♂ 15 lbCoaching cues:
Mental fortitude is a side of training often overlooked. It’s not easy to find solace in true discomfort. Rucking, however, offers the opportunity to develop both the psychological and physical components of our fitness by forcing us to dig deep through discomfort, develop grit, and come out stronger on the other side.
Resources:
TDC Completes Fasted Ruck With Thomas DeLauer and Friends
5K Run at Coast Range CrossFitFind a gym near you:
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Friday 240712
Friday 240712
Complete as many rounds and reps as possible in 10 minutes of:
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads♀ 35-lb dumbbells
♂ 50-lb dumbbellsPost time to comments.
Scaling:
Today’s workout should look oddly familiar. This is a dumbbell variation of the Hero workout DT. The loading of the dumbbells should be on the lighter side of moderate and allow you to perform all 27 reps in 3 sets or less. More advanced athletes should try to maintain unbroken reps for as many rounds as possible, while less-experienced athletes should consider strategic breaks to keep moving through the rounds. For example, perform 11 deadlifts, then break. After a quick breath, perform your 12th deadlift and move right into 8 hang power cleans before breaking. After a quick breath, perform your last hang power clean and finish the round by completing 6 shoulder-to-overheads. The goal for everyone is to perform at least 5 total rounds, but can anyone get 10?Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads♀ 20-lb dumbbells
♂ 35-lb dumbbellsBeginner option:
Complete as many rounds and reps as possible in 10 minutes of:12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads♀ 10-lb dumbbells
♂ 15-lb dumbbellsCoaching cues:
Training with dumbbells is a potent way to address muscle imbalances, requiring stabilization on each side and improving overall coordination.
Dumbbells are also a great tool to reduce the complexity of lifts like the snatch and clean for newer athletes and those with front-rack limitations.
Resources:
The Dumbbell Deadlift
The Dumbbell Hang Clean
The Dumbbell Push JerkFind a gym near you:
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Wednesday 240710
Wednesday 240710
3 rounds for time of:
800/1,000-meter row
150-foot handstand walkPost time to comments.
Scaling:
Today’s workout is a longer effort. Getting upside down is much more challenging when you are exhausted. Advanced athletes should aim to push the pace on the rower. This will test capacity in the handstand walk. Less-experienced athletes should conserve energy on the rower in preparation for the handstand walk. Intermediate athletes who have handstand walks, but struggle with longer distances, should challenge themselves to grind through today’s workout. If necessary for time constraints, scale to 2 rounds, but keep the prescribed distances.Intermediate option:
3 rounds for time of:800/1,000-meter row
75-foot handstand walkBeginner option:
3 rounds for time of:400/500-meter row
75-foot bear crawlCoaching cues:
Row at a submaximal effort that allows for a quick transition to the handstand walk variation. Shoot to row at or slightly faster than your average 5K pace. Due to the combination of movements, try to relax your shoulders while focusing on an aggressive leg drive on the row, and potentially reduce your pace for the last 100 meters to allow for better performance on the handstand walking.Resources:
Rowing
The Handstand Walk
Handstand Walk WOD DemoFind a gym near you:
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Tuesday 240709
Tuesday 240709
For load:
10-10-7-7-4-4-1-1
Back squatPost load to comments.
Compare to 240105.
Scaling:
Build throughout the 8 sets, starting with something moderately heavy and finishing with a very heavy single. Remember that “heavy” is relative to each athlete. A heavy load requires all your focus and effort.– A heavy set of 10 reps should be around 50-60%+.
– A heavy set of 7 reps should be around 60-70%.
– A heavy set of 4 reps should be around 70-80%.
– A heavy single for today should be 80%+.Intermediate option:
Same as Rx'd.Beginner option:
Back squat 10-7-4-1 repsCoaching cues:
Fight through the sticking point — drive your heels down, push your knees apart, and let your chest lead you to the top.Resources:
The Back Squat
Heavy Days
Heavy Day: Full Class Coaching DemonstrationFind a gym near you:
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Monday 240708
Monday 240708
For time:
30 strict ring muscle-ups
Compare to 220603.
Post times to comments.
Scaling:
Today’s workout is a single-modality gymnastics effort. More advanced athletes should challenge their muscular stamina and move through the reps as quickly as possible. Less-experienced athletes who have the capacity to perform a few strict muscle-ups should try to accumulate as many as possible in a 15-minute window. Athletes without the capacity to perform strict muscle-ups should choose modifications that work both pulling and pushing strength (e.g., strict pull-ups, banded strict pull-ups, false-grip ring rows, strict ring dips, and push-ups).Intermediate option:
Complete as many reps as possible in 15 minutes:Strict muscle-ups
Beginner option:
10 rounds for time:3 ring rows
3 push-upsCoaching cues:
Before you simply skip today, consider this: The muscle-up might be difficult to perform, but it is also unrivaled in building upper-body strength and perhaps most important of all, a critical survival skill.This movement gets you from under things to on top of them. And when it comes to preparing for the unknown and unknowable, that might be one of the most important adaptations to develop.
Don’t have a muscle-up yet? No problem. Note today’s scaling options and dedicate some time to improving skill and building strength to get there.
Resources:
The Strict Muscle-up
Developing a Muscle-up
The Muscle-up
A New Way to Work Toward Muscle-upsFind a gym near you:
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